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Dumbbell Chest Supported Front Raise
An isolation exercise on an incline bench using dumbbells to target anterior deltoids for shoulder strength and definition, minimizing back involvement.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Chest
Accessory Muscles
Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts
Shoulders
6/10Medial Delts
Traps
4/10Upper Traps
Chest
3/10Upper Chest
Biceps
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust an incline bench to 30-45 degrees. Lie face down with chest and stomach supported, arms hanging straight down gripping dumbbells with palms facing each other.
- Brace core and maintain neutral spine.
- Initiate lift by flexing shoulders, leading with elbows.
- Raise dumbbells forward until arms are parallel to floor.
- Squeeze anterior deltoids at top and pause briefly.
- Lower dumbbells slowly back to starting position.
Coaching Tips
Form Cues
- Lead with shoulders
- Keep slight elbow bend
- Maintain neutral neck
- Squeeze at top
Breathing
Inhale as you lower the dumbbells; exhale as you lift them.
Tempo
3-1-1
Range of Motion
From arms hanging perpendicular to floor, lift to parallel with floor or slightly above shoulder level without locking elbows.
Safety
Safety Notes
- Avoid if acute shoulder pain or impingement
- Use light weight to master form
- Keep wrists neutral
- Stop if elbow or shoulder discomfort occurs
Spotting
Not typically required due to bench support; self-spot with lighter weights if needed.
Common Mistakes
- Swinging or using momentum
- Arching lower back
- Lifting too high causing impingement
- Gripping too tightly
When to Avoid
- Shoulder impingement
- Recent shoulder injury
Flexibility Needed
- Adequate shoulder flexion range
Build Up First
- Basic dumbbell handling
- Shoulder stability awareness
Also known as
Chest Supported Dumbbell Front Raise, Incline Dumbbell Front Raise, Prone Dumbbell Front Raise
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