Exercise guide
Dumbbell Incline Raise
- Beginner
- Isolation
- Rep-based
- Chest
- Shoulders
The Incline Dumbbell Raise isolates the anterior deltoids and upper pectorals by using an incline to increase the range of motion and maintain tension throughout the movement. This variation eliminates momentum, forcing the shoulders to work harder from a stretched position.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to an angle between 45 and 60 degrees.
- Sit back firmly against the bench with your feet flat on the floor for stability.
- Hold a dumbbell in each hand with an overhand (palms down) or neutral grip, letting your arms hang straight down toward the floor.
How to do it
- Exhale as you raise the dumbbells forward and upward in a controlled arc until they reach eye level.
- Maintain a slight, fixed bend in your elbows to protect the joints and focus tension on the deltoids.
- Inhale as you slowly lower the weights back to the starting position, resisting gravity the entire way down.
- Follow a controlled tempo, such as 2 seconds up and 3 seconds down.
Form checklist
- Keep your back and head pressed firmly against the bench throughout the set.
- Avoid swinging the weights or using body momentum to lift.
- Keep your shoulders depressed; do not shrug them toward your ears as you lift.
- Ensure your wrists remain neutral and do not cock back during the movement.
Pro tips
- Think about 'pushing' the dumbbells toward the wall in front of you rather than just lifting them up to maximize serratus anterior and anterior delt engagement.
- Pause for a one-second squeeze at the top of the movement to maximize peak contraction.
Make it harder
- Perform the exercise unilaterally (one arm at a time) to increase the demand on your core to prevent torso rotation.
- Slow the eccentric (lowering) phase to 4-5 seconds to increase time under tension.
Frequently asked
- What muscles does the dumbbell incline raise work?
- The dumbbell incline raise primarily targets the deltoids, and also works the triceps as secondary muscles.
- What equipment do you need for the dumbbell incline raise?
- The dumbbell incline raise uses dumbbell.
- Is the dumbbell incline raise good for beginners?
- Yes. The dumbbell incline raise is a beginner-friendly movement and a strong foundation to build on.