Serratus exercise · dumbbell
Dumbbell Incline Shoulder Raise
The dumbbell incline shoulder raise is a dumbbell exercise that targets the serratus anterior, with the deltoids and trapezius assisting.
- Target muscle
- Serratus anterior
- Also works
- Deltoids, trapezius
- Equipment
- Dumbbell
- Body part
- Chest
How to do the dumbbell incline shoulder raise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing down.
- Rest the dumbbells on your thighs and lean back onto the bench.
- Use your thighs to help raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing forward.
- Exhale and slowly raise the dumbbells above your head, keeping a slight bend in your elbows.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the serratus anterior. The deltoids and trapezius work as secondary muscles. See all serratus anterior exercises or every dumbbell exercise.
