Dumbbell Incline Shoulder Raise
Dumbbell Incline Shoulder Raise is a beginner-level isolation in the strength category that primarily works the shoulders. It also recruits the triceps. It is performed with dumbbells.
How to do it
- 1Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
- 2Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position.
- 3While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out.
- 4Bring back the dumbbells to the starting position as you breathe in.
- 5Repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.