Dumbbell Incline Powell Raise

Muscles worked

Setup

1. Set an incline bench to a 30 to 45-degree angle.
2. Lie on your side on the bench with your bottom arm tucked under your head or gripping the top of the bench for stability.
3. Hold a light dumbbell in your top hand with a neutral grip, letting it hang straight down toward the floor across your body.
4. Stack your legs or place the top foot behind you on the floor to anchor your torso and prevent rolling.

How to do it

1. Exhale as you raise the dumbbell in a wide lateral arc until your arm is vertical or slightly past perpendicular to your torso.
2. Maintain a slight, fixed bend in the elbow throughout the entire movement.
3. Inhale as you slowly lower the weight back to the starting position under full control, feeling a deep stretch in the rear shoulder.
4. Complete the full set on one side before switching to the other.

Form checklist

• Keep your torso fixed on the bench; do not rotate your chest upward to help lift the weight.
• Ensure the movement is driven by the shoulder and scapula, not by swinging the arm.
• Maintain a neutral neck and spine throughout the set.
• Stop the movement if you feel your upper traps shrugging excessively toward your ears.

Pro tips

• Focus on 'reaching' the dumbbell toward the far wall to maximize lateral and posterior deltoid recruitment through the full arc.
• Initiate the movement by slightly retracting the shoulder blade to engage the mid-traps before the arm begins to rise.
• Pause for a split second at the bottom of the rep to eliminate momentum and emphasize the weighted stretch.

Make it harder

• Add a 2-second isometric hold at the top of the movement to maximize peak contraction of the rear deltoid.
• Implement a 4-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the dumbbell incline powell raise work?

The dumbbell incline powell raise primarily targets the deltoids and triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline powell raise?

The dumbbell incline powell raise uses dumbbell.

Is the dumbbell incline powell raise good for beginners?

The dumbbell incline powell raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Band Seated Neutral Grip Shoulders PressIntermediate · deltoids and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps