Dumbbell Incline Raise exercise animation (Männlich)

Dumbbell Incline Raise

Zielmuskel
Deltoid Anterior
Synergistenmuskeln
Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
Equipment
Dumbbell
Körperregion
Shoulders
Typ
Strength

The dumbbell incline raise is a shoulder isolation exercise performed lying chest-down on an incline bench, primarily targeting the front delts (deltoid anterior). The side delts (deltoid lateral), upper chest (pectoralis major clavicular head), and serratus anterior assist, while the bench support strips away momentum so the front shoulders do the work through a clean front-raise pattern.

Dumbbell Incline Raise: So führst du sie aus

  1. 1Set an incline bench to roughly 45° and grab a pair of light dumbbells using a neutral grip.
  2. 2Lie chest-down (prone) against the pad with your feet planted for balance and your chest supported on the bench.
  3. 3Let your arms hang straight down toward the floor with the dumbbells together and a slight bend in your elbows.
  4. 4Brace your core and keep your shoulder blades set, with your neck in a neutral line with your spine.
  5. 5Raise both dumbbells forward and up in an arc until your arms are roughly parallel to the floor, leading with the front of your shoulders.
  6. 6Pause briefly at the top, keeping your elbows slightly bent and your wrists neutral.
  7. 7Lower the dumbbells under control back to the starting position without letting them swing.
  8. 8Complete your reps, then set the dumbbells down safely.

Technik-Tipps

  • Keep your chest pinned to the bench throughout the set so the incline support removes momentum and isolates the front delts.
  • Use a controlled tempo on the way up and down rather than swinging the weight, since this is a small muscle that responds to tension, not load.
  • Maintain a slight, fixed bend in your elbows from start to finish to keep the work in the shoulders rather than the arms.
  • Stop the raise around shoulder height; lifting much higher shifts the effort away from the front delts.

Häufige Fehler

  • Going too heavy and swinging or jerking the dumbbells up, which recruits momentum and takes tension off the front delts.
  • Lifting your chest off the bench to heave the weight, which defeats the purpose of the supported position and stresses the lower back.
  • Straightening the elbows into a locked position, which strains the elbow joint and reduces shoulder loading.
  • Shrugging the shoulders up toward the ears at the top, which hands the work to the traps instead of the delts.

Häufig gestellte Fragen

What muscles does the dumbbell incline raise work?

It primarily targets the front delts (deltoid anterior), with the side delts (deltoid lateral), upper chest (pectoralis major clavicular head), and serratus anterior assisting.

Why do it on an incline bench instead of standing?

Lying chest-down on the incline bench supports your torso and prevents you from using momentum or body english, so the front delts do the work through a stricter range of motion.

Is the dumbbell incline raise good for beginners?

Yes. The bench support makes it easy to keep good form, and because it isolates a small muscle you should start light and focus on control rather than weight.

How many sets and reps should I do?

As a shoulder isolation move it suits higher reps — about 3 sets of 12 to 15 with a light weight, prioritizing a controlled tempo and a full range over heavy load.

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