Dumbbell Incline Lateral Raise
The Dumbbell Incline Lateral Raise primarily works the Lateral Deltoid, with secondary activation of the Posterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Levator Scapulae, Trapezius (Upper), Wrist Extensors. It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Incline Lateral Raise is an intermediate isolation exercise performed with dumbbell, following a abduction movement pattern. It primarily targets the Lateral Deltoid, with secondary engagement of the Posterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A dumbbell isolation pull exercise targeting the Lateral Deltoid.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Abduction |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Lateral Deltoid |
| Secondary | Posterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Lateral Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Posterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Levator Scapulae, Trapezius (Upper), Wrist Extensors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Lateral Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Supraspinatus (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Grasp dumbbell in one hand.
- Lie on 30° to 45° incline bench with opposite side of body on incline, arm over top of bench, lower leg positioned on front side of seat, and upper leg on back side of seat.
- Position dumbbell inside of lower leg, just in front of upper leg.
Execution
- Raise dumbbell from until upper arm is perpendicular to torso.
- Maintain slight fixed bend in elbow throughout exercise.
- Lower dumbbell to front of upper leg and repeat.
Comments
- Positioning body to 45° would place greater torque closer to mid-range motion as opposed to highest range of motion when in upright position (seeDumbbell One Arm Latereral Raise).
- In order for lateral deltoid to be exercised, dumbbell must be raised byshoulder abduction, notexternal rotation.
- Also see exerciseDumbbell Incline Lateral Raise performed on preacher bench.
Tips & Common Mistakes
- Lead with your heel rather than your toes to maximize hip abductor engagement.
- Avoid leaning your torso to compensate — keep it upright throughout.
- Control the return; don't let the resistance pull you back quickly.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Lateral Deltoid) and can be substituted based on your equipment or variation preferences.
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