Dumbbell Incline Shoulder Raise

Also called incline dumbbell protraction, serratus punch and incline scap raise.

Works

Shoulders, plus triceps

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.

1. Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position.
2. While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out.
3. Bring back the dumbbells to the starting position as you breathe in.
4. Repeat for the recommended amount of repetitions.

Cues

• Arms locked straight over the shoulders.
• Punch the weights toward the ceiling.
• Lower until the blades touch the bench.
• Small range, slow.

Common mistakes

• Bending the elbows.
• Shrugging toward the ears.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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