Are you struggling to build well-rounded shoulders? Do you find it hard to target your lateral deltoids? Fear not, you’re not alone. One of the most overlooked exercises for shoulder development is the incline dumbbell lateral raise. It’s a common misconception that building bigger shoulders means focusing solely on military presses and shoulder-width lat pull-downs. But the truth is, if you want to achieve those caps on your shoulders, you need to give your lateral deltoids the attention they deserve. In this post, we’re going to show you how to incorporate the incline dumbbell lateral raise into your workout routine for maximum shoulder gains.
Incline Dumbbell Lateral Raise Summary
- Primary Muscles: Deltoid – Lateral
- Secondary Muscles: Deltoid – Anterior, Serratus Anterior, Supraspinatus, Trapezius – Lower, and Trapezius – Middle
- Equipment: Dumbbells and Incline Bench
- Mechanics Type: Isolation
- Force: Push
- Utility: Auxiliary
Incline Dumbbell Lateral Raise Instructions
- Commence by choosing your dumbbells then lye on an incline bench with your stomach and chest on the bench.
- Now, hold the dumbbells in front of you so that your arms are 90 degrees from your torso.
- Pull the dumbbells and your arms apart with you deltoids, keeping your arms straight.
- Then, pause with your arms out to the side before you slowly lower them back to the starting position.
- Do it again until you have carried out your needed repetitions.
Video Tutorial
Incline Dumbbell Lateral Raise Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Levator Scapulae
- Trapezius – Upper
- Wrist Extensors
Antagonist Stabilizers
- None
Benefits of Incline Dumbbell Lateral Raise
The incline dumbbell lateral raise is an excellent exercise for strengthening the lateral head of the deltoid muscle. This exercise helps to increase shoulder stability and shoulder strength, which is important for activities such as pressing, pushing, and throwing. The incline dumbbell lateral raise also helps to improve posture by creating more mobility in the shoulder joint and increases shoulder flexibility. Additionally, this exercise targets the lateral head of the deltoid, which helps to shape and define the shoulders. The incline dumbbell lateral raise can be used in a variety of strength training or fitness routines and is an ideal exercise for anyone looking to build muscular strength and stability in the shoulders.
Tips for Performing Incline Dumbbell Lateral Raise
If you desire to develop the greatest results, you should always use these uncomplicated tips. Equally important, whenever you need to thwart the probability of an injury, you need to stick with these tips.
- conduct your large compound lifts at the beginning of your routine, next do isolation movements to target single muscle groups afterwards. You really want the pinnacle results of your individual muscle groups when you perform coumpound lifts for instance, squats, deadlift and bench. Then you want to exercise the muscle groups that you found were weak for those lifts, or zones that didn’t get worked as a result of the type of compound lift you completed.
- Concentrate On Inhaling And Exhaling. With this and most exercise movements respiration is important. You should certainly be breathing out during your target muscle constriction and inhaling when the primary muscles are expanding.
- Make Sure That You Schedule Recovery Days. When you still want to exercise, instead of recovery you could incorporate into your routine with aerobic exercise. Only understand to enable your muscles to repair, healing is how your muscles grow.
- Perform the Correct Quantity Of Sets Utilizing Rest. Your target in the beginning might be to do 3 sets to near fatigue. However, you can build up to 5 sets. If your muscle tissue aren’t fatigued at the conclusion of 3 – 5 something ought to change. Initially you can increase the resistance to make each rep tougher. Next you can cut down on the rest time between each set.
Benefits and Tips Video
Frequent Mistakes To Avoid
You should keep from making these regularly occurring mistakes to sustain quality technique and muscle growth. Moreover, when you steer clear of these issues you will decrease the chance of getting an injury.
- You Must Not Neglect A Warm-Up. getting the blood flowing to your Muscle tissue is the Fastest way to prevent injuries.
- You’ll Do Better To Not Miss Your Cooldown. You should reduce your healing time frame and lessen soreness once you accomplish a proper cool-down.
- You’ll Do Better To Not Attempt To Lift More Weight Than You Can Do Correctly. You’ll forfeit your technique and could very well bring about a trauma if you try to work with more than you should.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
It is beneficial to add some variations, complementary, or alternative exercises to your workout routine. Doing so will help ensure that your muscles are getting the most out of your workouts. Below are some exercises that work similar muscles as the exercise Incline Dumbbell Lateral Raise.
Incline Dumbbell One Arm Lateral Raise
The Incline Dumbbell One Arm Lateral Raise is an alternative or complementary exercise to the Incline Dumbbell Lateral Raise. This exercise works the same muscles, but in a slightly different manner. To perform the exercise, stand with one arm out to the side and one arm holding a dumbbell. Keeping your elbow slightly bent, raise the dumbbell up and away from your body. Be sure to keep your core engaged and your back straight. Lower the dumbbell to the starting position, then repeat on the other side. This exercise helps to target the deltoids and also strengthens your core. It is a great addition to any workout routine as it can be used as a stand-alone exercise or combined with other exercises for a more comprehensive workout.
Incline Dumbbell Raise
The Incline Dumbbell Raise is a great complement to the Incline Dumbbell Lateral Raise. This exercise targets the same muscle groups as the lateral raise, but from a different angle. This exercise works the upper back and shoulders by bringing the dumbbells up to shoulder height, then slowly lowering them back down. It also helps to engage the core muscles to stabilize the body during the exercise. The Incline Dumbbell Raise is a great alternative exercise for those looking to improve their posture and strengthen their upper body.
Incline Dumbbell Rear Lateral Raise
The Incline Dumbbell Rear Lateral Raise is a great complementary exercise to the Incline Dumbbell Lateral Raise. It targets the same muscles and works them in a slightly different way. This exercise focuses on the rear deltoids, which are often neglected in traditional shoulder exercises. It is an effective way to build strength and stability in the shoulder joint. The Incline Dumbbell Rear Lateral Raise can also be used as an alternative exercise if the Incline Dumbbell Lateral Raise is too difficult or uncomfortable. This exercise can help to increase shoulder stability and strength while avoiding any potential shoulder pain.
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Incline Dumbbell Rotating Lateral Raise
Incline Dumbbell Rotating Lateral Raise is a great complementary or alternative exercise for the Incline Dumbbell Lateral Raise. It is similar in that it involves raising a weight from the side to shoulder level, but the difference is that you rotate your arms as you lift the weight. This allows you to work the same muscles as the lateral raise while also engaging your core and shoulder stabilizers. As such, it is an excellent exercise to add to your shoulder routine if you are looking to increase shoulder stability or strength.
Incline Dumbbell Single Arm Rear Lateral Raise
The Incline Dumbbell Single Arm Rear Lateral Raise is a great complementary exercise for the Incline Dumbbell Lateral Raise. This exercise is performed by standing with one foot on an elevated surface, such as a step or bench. From there, you will hold a dumbbell in your outside hand and lift it out to the side and slightly behind your body. You should keep your elbow slightly bent and focus on using your shoulder muscles to lift the weight. This exercise targets the rear deltoid muscles and can be used as an alternative to the Incline Dumbbell Lateral Raise to focus on different areas of the shoulder.
Lateral Raises With Bands
Lateral Raises With Bands are an excellent complementary or alternative exercise to the Incline Dumbbell Lateral Raise. This exercise works the deltoids and other shoulder muscles in a similar way to the Incline Dumbbell Lateral Raise, but it does so with the use of a band rather than dumbbells. This makes it easier to control the intensity and range of motion, allowing for a greater degree of isolation and targeting specific muscles. Additionally, this exercise is more portable and requires less equipment, making it a great option for those who are on the go.
Find More Shoulders Exercises Here
Opposing Complementary Exercises
Complementing the Incline Dumbbell Lateral Raise with exercises that focus on the opposing muscle groups will help balance out your workout and ensure that no muscle group is overworked. Here are some exercises that work the opposing muscle groups:
Barbell Bench Press
The barbell bench press is the perfect exercise to complement the incline dumbbell lateral raise. This exercise primarily targets the chest, shoulders and triceps muscles, while the incline dumbbell lateral raise works the shoulder muscles in a different way. Both exercises are important for full shoulder development, as they work opposing muscle groups. The barbell bench press will help to build strength and size in the chest and triceps, while the incline dumbbell lateral raise will help to shape and define the shoulder muscles. Both exercises will help to improve overall shoulder function and reduce the risk of injury.
Barbell Wide Reverse Grip Bench Press
The barbell wide reverse grip bench press is a great complementary exercise to the incline dumbbell lateral raise. It works the opposing muscle group to the lateral raise, specifically targeting the chest and triceps. This exercise strengthens the chest muscles, which helps stabilize the shoulder joint and better supports the body during the lateral raise. Additionally, the reverse grip allows for a greater range of motion and puts less stress on the shoulders, making it an ideal accessory exercise to the incline dumbbell lateral raise.
Barbell Reverse Grip Decline Bench Press
The Barbell Reverse Grip Decline Bench Press is a great way to complement the exercise Incline Dumbbell Lateral Raise. This exercise primarily works the chest and triceps, while the Incline Dumbbell Lateral Raise focuses on the shoulder and upper back muscles. By working the opposing muscle group, it helps to create a balanced, symmetrical physique. The Barbell Reverse Grip Decline Bench Press also helps to increase overall upper body strength and stability, which is beneficial for activities that require upper body strength and stability.
Elevate Your Shoulder Workout with Incline Dumbbell Lateral Raises
Incorporating incline dumbbell lateral raises into your shoulder workout can help take your gains to the next level. By targeting the lateral deltoids, which are responsible for shoulder width and definition, you can achieve a more balanced and sculpted look. The incline angle also adds an extra challenge, increasing resistance and engaging more muscle fibers. Focus on maintaining proper form and control throughout the movement, and gradually increase weight as you become stronger. Add incline dumbbell lateral raises to your routine for a more effective and efficient shoulder workout.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Dumbbell Exercises
