Exercise guide · Intermediate · Compound

Dumbbell Incline Raise: How to Do It & Muscles Worked

The dumbbell incline raise is a shoulder exercise performed on an incline bench, targeting the deltoid muscles. It also engages the trapezius and triceps as secondary muscles. The movement involves raising dumbbells from shoulder height to overhead while maintaining a stable position on the bench.

Primary muscles
Shoulders
Secondary muscles
Triceps , Traps
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell incline raise
Front view: muscles worked by the dumbbell incline raise. Primary: shoulders. Secondary: triceps and traps.
Back view: muscles worked by the dumbbell incline raise. Primary: shoulders. Secondary: triceps and traps.
Primary Secondary

How to do the dumbbell incline raise

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

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell incline raise by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Incline Raise alternatives

More exercises that train the shoulders as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.