Dumbbell Incline Raise
Also known as: incline dumbbell raise
Dumbbell Incline Raise pairs independent dumbbell loading with overhead strength that holds up — built for your first months of training.
How to do Dumbbell Incline Raise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward.
- Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
Dumbbell Incline Raise Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Incline Raise Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Dumbbell Incline Raise
Swap Dumbbell Incline Raise For
Dumbbell Incline Raise — Frequently Asked Questions
How do you do the Dumbbell Incline Raise?
Sit on an incline bench with a dumbbell in each hand, resting on your thighs. Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward. Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Incline Raise work?
The Dumbbell Incline Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Incline Raise should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Incline Raise good for beginners?
Yes. The Dumbbell Incline Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Incline Raise?
Try the Cable Forward Raise, Band Front Raise or the Left Hook. Boxing. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Incline Raise the same as the incline dumbbell raise?
Yes. The Dumbbell Incline Raise is also commonly called the incline dumbbell raise. Different gyms and training programs label it differently, but "incline dumbbell raise" refer to this same movement.
