dumbbell incline raise: technique and muscles worked

Animated demonstration of dumbbell incline raise

How to do this exercise

Step:1 Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
Step:2 Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward.
Step:3 Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms.
Step:4 Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height.
Step:5 Repeat for the desired number of repetitions.

Equipment: Dumbbells
Body part: Shoulders
Target muscle: Triceps Anterior deltoid Clavicular pectoralis (upper chest)
Secondary muscle: Forearms Lateral deltoid Sternal pectoralis (mid chest)

Hypertrophy grade

Good7 / 10

Nemeo’s take

This exercise is an advanced isolation variation for the anterior deltoid (the front of the shoulder). By sitting on an incline bench, you place your arms slightly behind your chest initially, which puts the muscle in a greater stretch position than when standing. The incline of the bench almost completely eliminates the possibility of cheating by using leg or back momentum. The tension is particularly intense in the first half of the movement. It is an excellent choice for finalizing shoulder work after heavy pushing exercises, focusing on strict execution and controlled descent.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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dumbbell incline raise

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