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Dumbbell Incline Lateral Raise
An isolation exercise using dumbbells on an incline bench to target the medial deltoids, building shoulder width and stability for upper body strength and aesthetics.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts
Shoulders
6/10Anterior Delts
Traps
4/10Mid Traps, Lower Traps
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie face down on an incline bench set to 30-45 degrees with dumbbells in hand, arms hanging straight down toward the floor, palms facing each other.
- Grip dumbbells with neutral palms.
- Keep elbows slightly bent.
- Raise arms out to sides until parallel to floor.
- Squeeze shoulders at top.
- Lower weights slowly to start.
- Repeat for reps.
Coaching Tips
Form Cues
- Lead with elbows
- Keep pinkies higher than thumbs
- Avoid swinging
- Squeeze at top
- Control descent
Breathing
Inhale during lowering; exhale as you raise the weights while bracing your core.
Tempo
2-0-2
Range of Motion
Arms from hanging vertical to horizontal at shoulder height, elbows soft throughout.
Safety
Safety Notes
- Stop if shoulder pain occurs
- Use lighter weights if form breaks
- Avoid if rotator cuff issues
Spotting
Self-spot with lighter loads; no spotter needed for this isolation move.
Common Mistakes
- Using momentum to lift
- Flared elbows
- Incomplete range
- Shrugging shoulders
- Going too heavy
When to Avoid
- Shoulder impingement
- Recent shoulder injury
Flexibility Needed
- Adequate shoulder external rotation
Build Up First
- Master basic lateral raise form
Also known as
Incline Dumbbell Side Raise, Bench Lateral Raise
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