Exercise guide
Dumbbell Incline Alternating Cross Raise
- Intermediate
- Isolation
- Rep-based
- Chest
- Shoulders
This isolation movement targets the upper pectorals and anterior deltoids by using a cross-body path of motion that emphasizes the clavicular head of the chest. The incline position provides a unique angle of tension that improves muscle definition and shoulder stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set an adjustable bench to a 30 to 45-degree incline.
- Sit back firmly against the bench with your feet flat on the floor for stability.
- Hold a dumbbell in each hand with a neutral grip (palms facing inward) and arms hanging straight down at your sides.
How to do it
- Keeping a slight bend in your elbow, exhale as you raise one dumbbell diagonally across your body toward the opposite shoulder.
- Lift until the dumbbell reaches shoulder height, focusing on the squeeze in your upper chest and front delt.
- Inhale as you slowly lower the weight back to the starting position using a controlled 2-second tempo.
- Repeat the movement with the opposite arm, alternating sides for the duration of the set.
Form checklist
- Keep your shoulder blades retracted and pressed into the bench throughout the set.
- Avoid using momentum or swinging the weights to lift them.
- Maintain a consistent, slight bend in the elbows to protect the joint.
- Ensure your torso remains stationary; do not twist the spine to help lift the weight.
Pro tips
- Focus on bringing your bicep toward your midline to maximize upper pectoral fiber recruitment.
- Pause for a split second at the peak of the movement to emphasize the mind-muscle connection in the front deltoid.
Make it harder
- Implement a 3-second eccentric (lowering) phase to increase time under tension.
- Perform all reps on one side before switching to the other to increase local muscular fatigue.
Frequently asked
- What muscles does the dumbbell incline alternating cross raise work?
- The dumbbell incline alternating cross raise primarily targets the deltoids and pectorals, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the dumbbell incline alternating cross raise?
- The dumbbell incline alternating cross raise uses dumbbell.
- Is the dumbbell incline alternating cross raise good for beginners?
- The dumbbell incline alternating cross raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.