Dumbbell Incline Shoulder Raise
How to do the Dumbbell Incline Shoulder Raise
- 1
Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
- 2
Lift 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.
- 3
While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out.
- 4
Bring back the dumbbells to the starting position as you breathe in.
- 5
Repeat for the recommended amount of repetitions.
How to program the Dumbbell Incline Shoulder Raise
Sets and reps
As an isolation movement, the Dumbbell Incline Shoulder Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Dumbbell Incline Shoulder Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Dumbbell Incline Shoulder Raise work?
The Dumbbell Incline Shoulder Raise primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Dumbbell Incline Shoulder Raise?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Dumbbell Incline Shoulder Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
