Lateral raise with dumbbells (inclined)

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 18

Average per rep (lbs)*: 41

Weight counts twice!

Description: Adjust bench to a 30 to 45 degree angle. Grab a dumbbell in each hand, sit down on the bench, dumbbells resting on your upper thighs. Then lie down on the bench with your chest and torso pressed into the bench. Hold a dumbbell in each hand and let your arms hang down so that they are perpendicular to the inclined part of the bench. This marks your starting position.While you exhale, move your arms backwards by squeezing your shoulder blades. Arms should be slightly bent in the elbows. Pause shortly once your arms are parallel to the floor. Then return to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00197

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Engage Your Core: Stabilize your core throughout the movement to maintain proper posture and support your spine. This helps in isolating your shoulder muscles effectively.
Controlled Movement: Focus on slow, controlled movements both on the way up and on the way down. Avoid using momentum to lift the weights as this reduces the effectiveness of the exercise and increases the risk of injury.
Proper Grip: Maintain a firm, yet comfortable grip on the dumbbells. Avoid gripping too tightly as it might lead to unnecessary tension and fatigue in your forearms.
Optimal Incline Angle: Adjust the bench angle to approximately 30-45 degrees to ensure you are targeting the lateral deltoids effectively. Too steep an angle can shift the focus to other muscle groups.
Limit Weight: Start with lighter weights to perfect your form before increasing the load. Remember, this exercise does not require heavy weights to be effective.
Mind-Muscle Connection: Concentrate on engaging your lateral deltoid muscles during the lift. Visualize the muscles working to enhance the efficiency of each rep.
Arm Positioning: Keep a slight bend in your elbows throughout the movement. This helps in reducing strain on your elbow joints and maintaining constant tension on your shoulder muscles.
Breathing Technique: Exhale as you lift the dumbbells to shoulder height, and inhale as you lower them back down. Proper breathing supports overall stability and rhythm.
Range of Motion: Lift the dumbbells to a maximum of shoulder height. Lifting higher can shift stress to your upper traps and reduce effectiveness.
Consistency: Make sure to include this exercise regularly in your routine for balanced shoulder development. Consistency is key in seeing long-term results.

Exercise overview

Exercise tips and tricks

Download the app