Dumbbell Incline Front Raise

Muscles worked

Setup

1. Set an incline bench to a 45-degree angle.
2. Lie face down (prone) with your chest firmly against the pad and your feet planted on the floor for stability.
3. Grasp a dumbbell in each hand using a neutral grip (palms facing each other) or an overhand grip.
4. Let your arms hang straight down toward the floor, maintaining a slight bend in the elbows to protect the joints.

How to do it

1. Exhale as you raise the dumbbells forward and upward in a wide arc until they are level with your forehead.
2. Keep your arms straight with a soft elbow lock throughout the entire lifting phase.
3. Inhale as you slowly lower the weights back to the starting position, resisting gravity the whole way down.
4. Maintain a controlled tempo, taking approximately 2 seconds to lift and 2 seconds to lower.

Form checklist

• Keep your chest glued to the bench to prevent using momentum or arching your back.
• Avoid shrugging your shoulders toward your ears; keep your shoulder blades depressed.
• Maintain a neutral neck position by looking slightly ahead of the bench rather than straight down.
• Ensure the movement occurs only at the shoulder joint without swinging the weights.

Pro tips

• Think about 'reaching' the dumbbells toward the wall in front of you to maximize serratus anterior and anterior delt recruitment.
• Squeeze your front deltoids at the top of the movement for a one-second peak contraction to enhance muscle fiber recruitment.

Make it harder

• Incorporate a 3-second eccentric (lowering) phase to increase time under tension.
• Perform the exercise unilaterally (one arm at a time) to challenge your rotational stability and focus on each deltoid independently.

Frequently asked

What muscles does the dumbbell incline front raise work?

The dumbbell incline front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.

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

The dumbbell incline front raise uses dumbbell.

Is the dumbbell incline front raise good for beginners?

Yes. The dumbbell incline front raise is a beginner-friendly movement and a strong foundation to build on.

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