Incline Dumbbell Shoulder Raise
Differentiation: Mechanics
This variation of a shoulder raise is unique. Here is how: you use dumbbells. Using dumbbells ensures that each set of deltoids lifts the same amount of weight.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the incline bench to approximately a 45-degree angle.
3) Obtain two dumbbells.
4) While holding a dumbbell in each hand, sit on the bench.
5) Lie back on the bench with your back flat against the pad.
6) Place your feet flat on the floor, shoulder-width apart.
7) Push the dumbbells up - so your arms are in an extended position pointing straight up.
8) For heavier weight, rest the dumbbells on the top of your thighs about 2 inches from your knee until ready to begin. You can use your thigh to help push each dumbbell up - one at a time.
9) Your palms should face forward.
10) There should be a slight bend to your elbow.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With your arms extended, exhale as you lift your shoulders as high as possible off the bench's pad
3) ...by reaching upward in a straight, perpendicular (to the floor) fashion.
4) Pause for a count of one second.
5) Reverse this movement and inhale while lowering the dumbbells so that your shoulders are again touching the bench.
6) Repeat reps for a full set.
7) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Keep your arms straight during the entire movement to concentrate the effort in your shoulders.
The only movement should be the shoulder blades extending out as you lift your shoulders from the bench.
The entire movement should only be a few inches.
Your middle back should remain on the bench's pad at all times.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.