Dumbbell Incline Raise
Sculpt and strengthen your anterior deltoids with the Dumbbell Incline Raise. This isolation exercise effectively targets the front of your shoulders for
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Incline Raise
Dumbbell Standing Alternate Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Lateral to Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Incline Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Description
A weight training exercise that mainly targets the front deltoids. The athlete sits on an incline bench with dumbbells in each hand, then raises the weights in front of them until their arms are parallel to the ground.
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How to do Dumbbell Incline Raise
- 01Setup
Set up an incline bench to a 45-60 degree angle. Sit firmly on the bench with your feet flat on the floor for stability.
- 02Setup
Hold a dumbbell in each hand with a neutral grip (palms facing each other) resting on your thighs. Keep your chest up and shoulders slightly retracted.
- 03
Exhale as you slowly raise the dumbbells straight in front of you, maintaining a slight bend in your elbows throughout the movement.
- 04
Continue raising until your arms are approximately parallel to the floor, or slightly higher, with the dumbbells at shoulder height, focusing on contracting your front deltoids.
- 05
Inhale as you slowly and controlled lower the dumbbells back to the starting position on your thighs, resisting the downward pull with your deltoids.
Tips
- Focus on feeling the contraction in your anterior deltoids throughout the movement, rather than just lifting the weight, to maximize muscle engagement.
- Avoid using momentum or swinging the dumbbells; perform each raise with a slow, deliberate tempo to maximize muscle time under tension.
- Maintain a consistent, slight bend in your elbows throughout the entire raise to protect your joints and keep tension on the deltoids.
- Experiment with different incline bench angles, such as 30-60 degrees, to find what best targets your anterior deltoids and feels most comfortable.
Common mistakes
- Do not swing the dumbbells up using your back or hips; instead, lower the weight and perform the raise with strict control from your shoulders.
- Avoid raising the dumbbells significantly above shoulder height, as this can place unnecessary stress on the shoulder joint and reduce tension on the anterior deltoids.
- Do not fully extend or lock your elbows at the top of the movement; maintain a slight bend to keep constant tension on the muscle and protect the joint.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Incline Raise work?
Dumbbell Incline Raise primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior.
Is Dumbbell Incline Raise good for beginners?
Dumbbell Incline Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Incline Raise?
You need Dumbbell to perform Dumbbell Incline Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Incline Raise?
Focus on feeling the contraction in your anterior deltoids throughout the movement, rather than just lifting the weight, to maximize muscle engagement. Avoid using momentum or swinging the dumbbells; perform each raise with a slow, deliberate tempo to maximize muscle time under tension. Maintain a consistent, slight bend in your elbows throughout the entire raise to protect your joints and keep tension on the deltoids. Experiment with different incline bench angles, such as 30-60 degrees, to find what best targets your anterior deltoids and feels most comfortable.
What are common mistakes when doing Dumbbell Incline Raise?
Do not swing the dumbbells up using your back or hips; instead, lower the weight and perform the raise with strict control from your shoulders. Avoid raising the dumbbells significantly above shoulder height, as this can place unnecessary stress on the shoulder joint and reduce tension on the anterior deltoids. Do not fully extend or lock your elbows at the top of the movement; maintain a slight bend to keep constant tension on the muscle and protect the joint.
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Free · iPhone only · Available on the App Store