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Shoulders · Dumbbell
Dumbbell Incline Hammer Shoulder Press
Dumbbell Incline Hammer Shoulder Press is an intermediate compound strength exercise that works the delts (shoulders), with the upper chest and triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Upper Chest · Clavicular Head
- Triceps · Triceps Brachii
How to do Dumbbell Incline Hammer Shoulder Press
- Lie on an incline bench set at a 45-degree angle with your feet flat on the floor. Hold a dumbbell in each hand at shoulder height with your palms facing each other (hammer grip) and elbows bent and set perpendicular to your torso.
- Press the dumbbells forward in a controlled motion until your arms are fully extended opposite your chest, maintaining the hammer grip.
- Return the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Ensure your wrists remain straight and aligned with your forearms.
- Choose a weight that allows for proper form and control.
- Focus on using your shoulder muscles to lift the weights, minimizing involvement from your chest.
Dumbbell Incline Hammer Shoulder Press alternatives
More delts exercises
Dumbbell Incline Hammer Shoulder Press FAQ
What muscles does Dumbbell Incline Hammer Shoulder Press work?
Dumbbell Incline Hammer Shoulder Press mainly works the delts in the shoulders (Anterior Deltoids). The upper chest and triceps work as secondary muscles.
What equipment do you need for Dumbbell Incline Hammer Shoulder Press?
You need a dumbbell.
How many sets and reps of Dumbbell Incline Hammer Shoulder Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Incline Hammer Shoulder Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Incline Hammer Shoulder Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Incline Hammer Shoulder Press?
Other exercises for the delts include Smith Machine Shoulder Press, Barbell Standing Shoulder Press, Seated Shoulder Press Barbell and Band Seated Shoulder Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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