Dumbbell Powell Raise

Muscles worked

Setup

1. Set an incline bench to a 30-45 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 (palm facing your feet).
4. Let the weighted arm hang straight down toward the floor, perpendicular to your torso.

How to do it

1. Exhale as you raise the dumbbell in a wide lateral arc, keeping your arm straight with a slight, fixed elbow bend.
2. Continue the movement until your arm is pointing directly toward the ceiling or slightly past vertical to maximize the range of motion.
3. Inhale as you slowly lower the dumbbell back to the starting position under full control.
4. Perform all reps on one side before switching to the other to ensure unilateral balance.

Form checklist

• Keep your torso stacked and avoid rolling your chest toward the ceiling.
• Ensure the movement comes from the shoulder joint, not by swinging the torso.
• Maintain a slight, fixed bend in the elbow throughout the entire set.
• Keep your neck neutral and aligned with your spine.

Pro tips

• Imagine 'reaching' the dumbbell toward the opposite wall to maximize scapular movement and rear delt engagement.
• Focus on a slow, 3-second eccentric (lowering) phase to increase time under tension for the smaller stabilizer muscles.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction.
• Increase the range of motion by allowing the dumbbell to dip slightly below the level of the bench at the bottom of the rep.

Frequently asked

What muscles does the dumbbell powell raise work?

The dumbbell powell raise primarily targets the deltoids, and also works the biceps and triceps as secondary muscles.

What equipment do you need for the dumbbell powell raise?

The dumbbell powell raise uses dumbbell.

Is the dumbbell powell raise good for beginners?

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

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Arm CirclesBeginner · deltoids and pectorals