Shoulder
incline dumbbell lateral raise
Set an incline bench to a 30-45 degree angle. Lie chest-down on the bench, holding a dumbbell in each hand with palms facing each other, arms extended towards the floor.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- deltoid lateral
Secondary muscles
- deltoid anterior
- supraspinatus
- trapezius (upper and middle)
Target muscles
- shoulder
How to perform
- 1
Set an incline bench to a 30-45 degree angle.
- 2
Lie chest-down on the bench, holding a dumbbell in each hand with palms facing each other, arms extended towards the floor.
- 3
Keeping a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor, forming a 'T' shape.
- 4
Focus on leading with your elbows and squeezing your shoulder blades.
- 5
Hold briefly at the top, then slowly lower the dumbbells back to the starting position with control.
- 6
Avoid shrugging your shoulders or using momentum.
Safety & form
Train smart. Read these notes before adding heavy load.
