Dumbbell Incline Shoulder Raise

Shoulders

Dumbbell Incline Shoulder Raise

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePush

A shoulder raise done lying face up on an incline bench so the weights lift the arms forward without swinging.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a bench to a 45-degree incline and sit back with your chest and head supported.
2Hold a dumbbell in each hand with your arms down at your sides and palms facing in.
3Plant your feet firmly on the floor.

How to perform

1Raise both dumbbells forward and up in an arc, keeping your arms nearly straight.
2Stop when the weights are above your chest or just past shoulder level.
3Pause briefly, then lower slowly back to the start.
4Keep your back against the bench the whole time.