Double Dumbbell Incline Bench Prone Lateral Raise

Instructions for proper form

1. Set an adjustable bench to a 30-45 degree incline. 2. Lie face down on the bench with a dumbbell in each hand, arms hanging straight down, palms facing each other (neutral grip). 3. Ensure your head is slightly lifted, chin tucked, and the core is engaged for stability. 4. With a slight bend in your elbows, raise both dumbbells out to the side (abducting the shoulders) until they are at shoulder height. 5. Hold for a moment at the top, then slowly lower the dumbbells back to the starting position. Keep your movements controlled and avoid swinging.

Common mistakes to avoid

1. Lifting the dumbbells too high or using momentum, which can strain the shoulder joints. 2. Arching the back or neck while lifting, which can cause injury. 3. Letting the arms come down too fast without control. 4. Not keeping the core engaged for proper support.

Benefits

Specific benefits of the exercise

Strengthens the posterior deltoids and upper back muscles, improves shoulder stability, and enhances overall shoulder aesthetics.

Expected results and timeframe

Regularly performing this exercise can lead to noticeable muscle definition and improved shoulder strength within 4-6 weeks, depending on individual effort and consistency..

Who this exercise is best for

This exercise is particularly beneficial for beginners seeking to develop shoulder strength, individuals focusing on bodybuilding aesthetics, and those in rehabilitation programs looking to strengthen the rear deltoids.

Scientific studies supporting its effectiveness

Studies show that shoulder abduction exercises effectively target the posterior deltoids and can improve shoulder stability and overall upper body strength when performed correctly.

Variations

Beginner modifications

If you find the incline position challenging, you can perform the lateral raises standing or seated. Start with lighter weights to focus on form before progressing to heavier weights.

Advanced progressions

To progress, try increasing the incline angle, using heavier dumbbells, or incorporating resistance bands for added tension at the top of the lift.

Integrations

Complementary exercises

Complement this exercise with dumbbell shoulder presses, face pulls, and rear delt flyes to target all parts of the shoulder and upper back.

Super set recommendations

Super set this exercise with push-ups or bench presses to enhance upper body workout intensity, emphasizing the anterior and posterior deltoid work.

Sample workout routines

A sample workout could include: 1) Warm-up: 5-10 mins of dynamic stretching. 2) Double Dumbbell Incline Bench Prone Lateral Raise: 3 sets of 10-12 reps. 3) Dumbbell Shoulder Press: 3 sets of 10-12 reps. 4) Face Pulls: 3 sets of 12-15 reps. 5) Cool down with stretching.

Exercise combinations

Use this exercise in combination with other shoulder/upper body exercises, like bent-over dumbbell rows and upright rows, to create a comprehensive shoulder workout.

Best time to do this exercise in your workout

This exercise is best performed in the middle of your workout after the main compound movements, as part of your shoulder isolation segment.