Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Chest Supported Single-Arm Front Raise
A chest-supported isolation exercise targeting the anterior deltoids to build shoulder strength and stability, performed unilaterally to address imbalances and enhance definition.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Chest
Accessory Muscles
Biceps
Popularity Score
5
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
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set an incline bench to 45 degrees. Lie face down with chest supported, extend one arm down to grip a dumbbell neutrally.
- Brace core and keep neck neutral.
- Bend elbow slightly and raise dumbbell forward in an arc.
- Lead movement with shoulder, not momentum.
- Lift until arm is parallel to floor or slightly above.
- Pause briefly at top, squeezing deltoid.
- Lower slowly back to start, maintaining tension.
- Switch arms after completing reps.
Coaching Tips
Form Cues
- Slight elbow bend
- Lead with deltoid
- Neutral wrist position
- Avoid shrugging
- Controlled arc path
Breathing
Exhale as you raise the dumbbell; inhale as you lower it.
Tempo
2-1-2
Range of Motion
Start with arm extended down; raise to parallel with floor or slightly above, keeping slight elbow bend.
Safety
Safety Notes
- Start with light weight
- Maintain neutral spine
- Avoid momentum
- Stop if shoulder pain occurs
- Keep neck neutral
Spotting
Not required; use light weights and focus on form for safety.
Common Mistakes
- Swinging the weight
- Shrugging shoulders
- Hyperextending elbow
- Bending wrist excessively
- Lifting too high
When to Avoid
- Shoulder impingement
- Acute shoulder injury
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic shoulder stability
- Proper front raise form
Also known as
Incline Single-Arm Dumbbell Front Raise, Chest-Supported One-Arm Front Raise, Prone Single-Arm Shoulder Front Raise
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Chest Supported Front Raise
Dumbbells, Incline Bench
Shoulders
EZ-Bar Chest Supported Front Raise
EZ Bar, Incline Bench
Shoulders
Dumbbell Front Raise
Dumbbells
Shoulders
Dumbbell Single-Arm Lateral Raise
Dumbbells
Shoulders
Dumbbell Side Raise to Front Raise
Dumbbells
Shoulders
Dumbbell Hammer Front Raise
Dumbbells
Shoulders
Dumbbell Front to Side Raise
Dumbbells
Shoulders
Dumbbell Chest Supported Row
Dumbbells, Incline Bench
Lats
Dumbbell Single-Arm Arnold Press
Dumbbells
Shoulders
Dumbbell Leaning Single-Arm Lateral Raise
Dumbbells
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
