ShouldersBeginnerDumbbell

Dumbbell Incline Shoulder Raise

The Dumbbell Incline Shoulder Raise primarily works the shoulders, with the triceps supporting the movement. It is a strength movement performed with dumbbell.

Track your progress

Primary muscle: Shoulders
Secondary muscles: Triceps
Equipment: Dumbbell
Force: Push
Movement pattern: Isolation
Movement category: Isolation

Dumbbell Incline Shoulder Raise reference position 1

Dumbbell Incline Shoulder Raise reference position 2

1 / 2

How to

Movement instructions

How to do the Dumbbell Incline Shoulder Raise

Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position.
While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out.
Bring back the dumbbells to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.

Technique guidance

Dumbbell Incline Shoulder Raise: breathing, mistakes and safety

Breathing

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Common mistakes

Swinging the body to move more resistance.
Letting another joint take over the movement.
Using a load that prevents a smooth, controlled range.

Safety

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance based on the exercise and equipment. It is not personal coaching or medical advice.

Your progress

How to track progress with Dumbbell Incline Shoulder Raise

Keep the same dumbbell setup, range of motion and recording method when comparing Dumbbell Incline Shoulder Raise sessions.

What to record

Weight, repetitions and completed sets.

Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.

What to compare

Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.

Read the tracking guide

The examples show how to keep a record. They are not workout targets or a personalised training plan.

See how Jijibisha tracks your progress

Muscles

Muscle guide

Muscle map for Dumbbell Incline Shoulder Raise

Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.

Primary ShouldersSupporting Triceps

Swap it

Different equipment, same muscle

If the Dumbbell is taken

These movements also target the shoulders using something else.

Alternating Cable Shoulder PressCable

Alternating Kettlebell PressKettlebells

Anti-Gravity PressBarbell

Back Flyes - With BandsBands

Related movements

More shoulders exercises

Alternating Deltoid RaiseDumbbell

Bent Over Dumbbell Rear Delt Raise With Head On BenchDumbbell

Dumbbell Lateral RaiseDumbbell

Dumbbell ScaptionDumbbell

All shoulders exercises All dumbbell exercises Browse all 873

Get the app

Take the Dumbbell Incline Shoulder Raise into your next session

Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.

Get it onGoogle Play Download on theApp Store

Open the web app

Getting your next view ready…

Dumbbell Incline Shoulder Raise

The Dumbbell Incline Shoulder Raise primarily works the shoulders, with the triceps supporting the movement. It is a strength movement performed with dumbbell.

Primary muscle

Shoulders

Secondary muscles

Triceps

Equipment

Dumbbell

Force

Push

Movement pattern

Isolation

Movement category

Isolation