Dumbbell Incline Bench Front Raise
An isolation shoulder movement performed seated on an incline bench, using dumbbells to raise the arms straight forward. It specifically targets the anterior deltoids for hypertrophy and stability.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts
Traps
4/10Upper Traps
Forearms
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds • Shorter rest periods promote localized hypertrophy and muscle pump.
How to Perform
Sit on an incline bench set between 45 to 60 degrees, holding a dumbbell in each hand with arms hanging straight down, keeping palms facing inward in a neutral grip.
- Keep your arms straight or slightly bent and brace your core against the bench pad.
- Raise the dumbbells forward and upward in an arc using only your shoulder muscles.
- Continue raising until the dumbbells are level with your shoulders (eye level).
- Pause briefly at the top, squeezing the front of the shoulders.
- Slowly and with control, lower the weights back down to the starting position.
Coaching Tips
Form Cues
- Lead with the knuckles.
- Maintain bench contact.
- Control the descent.
- Stop at shoulder height.
Breathing
Inhale while lowering the weights during the eccentric phase; exhale forcefully as you raise the dumbbells to shoulder height.
Tempo
2-0-1
Range of Motion
The movement spans from the dumbbells resting at your sides up until the wrist or dumbbell is level with the shoulder joint.
Safety
Safety Notes
- Avoid using momentum to lift the weight, maintaining strict form.
- Stop the movement immediately if you feel any sharp pain in the shoulder joint.
Spotting
Not recommended; the movement path is isolated, and dumbbells can be safely dropped if failure occurs.
Common Mistakes
- Swinging the body or shoulders for momentum.
- Raising the dumbbells too high above shoulder level.
- Excessively bending the elbows during the lift.
When to Avoid
- Acute shoulder impingement or rotator cuff injury.
- Significant lower back discomfort when seated upright.
Flexibility Needed
- Adequate shoulder flexion range of motion.
Build Up First
- Basic control over light free weights.
Also known as
Dumbbell Incline Front Raise, Dumbbell Front Incline Raise
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