Dumbbell Incline Shoulder Raise

Also known as: incline dumbbell shoulder raise

Beginner

Serratus Anterior

Dumbbell

Use independent dumbbell loading to build ribcage control under the shoulder blade: Dumbbell Incline Shoulder Raise slots into any chest session.

How to do Dumbbell Incline Shoulder Raise

Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing down.
Rest the dumbbells on your thighs and lean back onto the bench.
Use your thighs to help raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing forward.
Exhale and slowly raise the dumbbells above your head, keeping a slight bend in your elbows.
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.

Add to an AI Workout Plan All Chest Exercises

Dumbbell Incline Shoulder Raise Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Incline Shoulder Raise Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Stopping at full arm extension without reaching further

Add the last inch by pushing the shoulder blade around the ribcage.

Easier and Harder Than Dumbbell Incline Shoulder Raise

Harder progression

Assisted Wide-grip Chest Dip (kneeling)

Swap Dumbbell Incline Shoulder Raise For

Scapula Push-up

Smith Incline Shoulder Raises

Barbell Incline Shoulder Raise

Dumbbell Incline Shoulder Raise — Frequently Asked Questions

How do you do the Dumbbell Incline Shoulder Raise?

Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing down. Rest the dumbbells on your thighs and lean back onto the bench. Use your thighs to help raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing forward. 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 Shoulder Raise work?

The Dumbbell Incline Shoulder Raise primarily targets the serratus anterior. It is classified as a chest exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Incline Shoulder Raise should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Incline Shoulder Raise good for beginners?

Yes. The Dumbbell Incline Shoulder 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 Shoulder Raise?

Try the Scapula Push-up, Smith Incline Shoulder Raises or the Barbell Incline Shoulder Raise. Each trains the serratus anterior with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Incline Shoulder Raise the same as the incline dumbbell shoulder raise?

Yes. The Dumbbell Incline Shoulder Raise is also commonly called the incline dumbbell shoulder raise. Different gyms and training programs label it differently, but "incline dumbbell shoulder raise" refer to this same movement.