Dumbbell Incline Shoulder Raise

A beginner strength exercise for the shoulders, done with a dumbbell.

Dumbbell Incline Shoulder Raise: finishing position

Main muscles: Shoulders
Also works: Triceps
Equipment: Dumbbell
Level: Beginner
Type: Isolation
Movement: Push

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Incline Shoulder Raise

Questions

What muscles does the Dumbbell Incline Shoulder Raise work?

Mainly the shoulders, with the triceps helping.

Is the Dumbbell Incline Shoulder Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dumbbell Incline Shoulder Raise?

Good alternatives that train the shoulders: Alternating Deltoid Raise, Bent Over Dumbbell Rear Delt Raise With Head On Bench, Dumbbell Scaption or External Rotation.

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

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).