Dumbbell Incline Shoulder Raise
Dumbbell Incline Shoulder Raise is a resistance exercise – scapular protraction exercise involving Serratus anterior. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Serratus anterior
- Secondary muscles
- Pectoralis minor, Anterior deltoid, Triceps brachii (stabilization)
- Exercise type
- Resistance exercise – scapular protraction
Exercise technique
- Incline
Set the bench to a low-to-moderate incline and plant your feet.
- Take the weights
Use thigh support to bring the dumbbells to your shoulders and rest your back on the pad.
- Vertical arms
Hold both loads above your shoulders with palms facing forward.
- Fixed elbows
Keep your arms straight without hanging forcefully on the joints.
- Reach
Exhale, slide your shoulder blades forward and move the dumbbells a few centimeters toward the ceiling.
- Settle back
Lower your shoulder girdle with control without bending your elbows.
- Repeat
Continue the short scapular movement without lifting your torso off the backrest.
Key technique points
- Do not change your elbow angle.
- Use a short shoulder-blade reach.
- Move both shoulders together.
- Do not gain height through your lower back.
- Balance the dumbbells over your shoulders.
- Establish control with light weights.
Common mistakes
Performing a shoulder press
Do not bend your elbows and press the weights; limit this variation to scapular reaching.
Lifting the chest
Do not raise your ribs off the pad to lift the dumbbells; let your shoulder blades move around your rib cage.
Reaching one side first
Do not let one dumbbell rise higher than the other; match both shoulders’ short paths.
Excessive range
Do not continue by lifting your entire back after scapular movement ends; stay within a controlled range of a few centimeters.
Bending the wrists
Do not perform the short movement with bent-back hands; align the handles over your forearms.
Locking the shoulder blades
Do not continually press your shoulders backward and block forward movement; allow controlled protraction.
Frequently asked questions
Dumbbell Incline Shoulder Raise: why is “Performing a shoulder press” a mistake?
Do not bend your elbows and press the weights; limit this variation to scapular reaching.
Dumbbell Incline Shoulder Raise: why is “Lifting the chest” a mistake?
Do not raise your ribs off the pad to lift the dumbbells; let your shoulder blades move around your rib cage.
Dumbbell Incline Shoulder Raise: why is “Reaching one side first” a mistake?
Do not let one dumbbell rise higher than the other; match both shoulders’ short paths.
Dumbbell Incline Shoulder Raise: why is “Excessive range” a mistake?
Do not continue by lifting your entire back after scapular movement ends; stay within a controlled range of a few centimeters.
Dumbbell Incline Shoulder Raise: why is “Bending the wrists” a mistake?
Do not perform the short movement with bent-back hands; align the handles over your forearms.
Dumbbell Incline Shoulder Raise: why is “Locking the shoulder blades” a mistake?
Do not continually press your shoulders backward and block forward movement; allow controlled protraction.
What should I focus on when doing Dumbbell Incline Shoulder Raise?
Do not change your elbow angle. Use a short shoulder-blade reach. Move both shoulders together. Do not gain height through your lower back. Balance the dumbbells over your shoulders. Establish control with light weights.
Related exercises
- Barbell Incline Shoulder Raise
- Sled Overhead Backward Walk
- Smith Incline Shoulder Raise
- Standing Dumbbell Straight-Arm Front Delt Raise Above Head
- Standing Front Barbell Raise Over Head
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.