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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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