10 Best Dumbbell Incline Raise Alternatives for Shoulders
If you can’t perform the dumbbell incline raise, use exercises that load the lateral and anterior deltoids while protecting the scapula. Try a standing bent-over lateral raise (hinge at the hips, 15° elbow bend, lift to shoulder height) or a cable lateral in the scapular plane. Keep a slight forward tilt to bias the delts.
Original Exercise: Dumbbell Incline Raise
How to Perform Dumbbell Incline Raise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward.
- Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms.
- 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.
Best Dumbbell Incline Raise Alternatives
1. Dumbbell Incline T-raise
88% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward and let your arms hang straight down, perpendicular to the floor.
- Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
2. Bent Over Dumbbell Rear Delt Raise With Head On Bench
88% MatchHow to perform this exercise
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
- Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
- After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- Repeat the recommended amount of repetitions.
3. Dumbbell Lying Rear Lateral Raise
88% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
4. Dumbbell Scaption
85.7% MatchHow to perform this exercise
- This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
- Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
- Continue until your arms are parallel to the ground, and then return to the starting position.
5. Dumbbell Standing Around World
85.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
6. Dumbbell Upright Row
84.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang in front of your thighs, with your arms fully extended.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
7. Crucifix
83.2% MatchHow to perform this exercise
- In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
- Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
8. Dumbbell Seated Front Raise
81.4% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
- Keep your back straight and core engaged.
- Raise the dumbbells in front of you, with your palms facing down, until they are at shoulder level.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
9. Dumbbell Lateral Raise
81.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Lying One Arm Deltoid Rear
81% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
- Extend your arm straight down towards the floor, keeping it close to your body.
- Raise your arm up and back, squeezing your shoulder blade towards your spine.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Why You Might Need a Dumbbell Incline Raise Alternative
You may swap the dumbbell incline raise for several reasons: shoulder pain with overhead positions, no incline bench available, or a desire to use heavier loads. Substitutes let you change lever arms, reduce impingement risk by working in the scapular plane, or increase time under tension with cables or bands. For rehab, choose variations with neutral grips and short lever arms to limit external rotation torque on the glenohumeral joint. For hypertrophy, pick movements that maintain lateral deltoid activation—keep the elbow slightly bent and lift to at least shoulder height to maximize cross‑sectional loading.
How to Choose the Right Substitute
Prioritize plane of motion, load type, and scapular stability when selecting an alternative. If your goal is lateral-head hypertrophy, choose an abduction-focused movement (lateral raises or single-arm cables) and cue a 15° elbow bend to keep tension on the deltoid rather than the forearm. For limited equipment, use bands and emphasize slow eccentrics (2–3 seconds) to increase time under tension. For pain or rehab, work in the scapular plane (about 30° forward) with neutral grip and limit ROM to pain-free range to reduce subacromial compression. Track progressive overload by increasing reps, sets, or time under tension.
Frequently Asked Questions
What muscles does Dumbbell Incline Raise work?
The dumbbell incline raise primarily targets the lateral deltoid with secondary activation of the anterior deltoid and supraspinatus. When you perform the lift with a slight forward tilt and a 15° elbow bend, you place load on shoulder abduction and forward flexion, increasing lateral-head recruitment while minimizing biceps involvement.
What is the best bodyweight alternative to Dumbbell Incline Raise?
The pike push-up is the best bodyweight substitute to load the delts in a vertical plane: assume a pike position, hips high, lower your head toward the floor and press up. This shifts load to the deltoids and rotator cuff; cue a controlled 2‑second eccentric and keep scapulae depressed to maximize delt activation.
Can I build muscle without doing Dumbbell Incline Raise?
Yes—you can develop the delts using other abduction and vertical-press movements like cable lateral raises, single-arm dumbbell laterals, or overhead presses. Focus on progressive overload, maintain a 15° elbow bend during lateral variations to target the lateral head, and use controlled eccentrics to increase muscle tension and hypertrophy.
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