Dumbbell Incline Bench Front Raise
An isolation exercise on an incline bench using dumbbells that targets the anterior deltoids to build shoulder strength and definition, promoting hypertrophy and stability.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Traps
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
Chest
4/10Upper Chest
Traps
3/10Mid Traps, Lower Traps
Biceps
2/10Long Head
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust incline bench to 30-45 degrees. Lie face down with chest supported, holding dumbbells with arms hanging straight down and slight elbow bend.
- Grip dumbbells with overhand or neutral grip.
- Exhale and raise dumbbells forward in a controlled arc, leading with elbows.
- Continue until arms are parallel to floor.
- Pause briefly at top to squeeze anterior deltoids.
- Inhale and lower dumbbells slowly to start position.
- Repeat for desired reps, maintaining control.
Coaching Tips
Form Cues
- Lead with elbows
- Keep slight elbow bend
- Engage core
- Avoid swinging
- Squeeze at top
Breathing
Inhale during the lowering phase and exhale during the raising phase while bracing your core.
Tempo
3-1-1
Range of Motion
Raise arms to parallel with the floor or slightly above shoulder height with a slight bend in elbows throughout; avoid going higher to prevent trap dominance.
Safety
Safety Notes
- Start with light weights to master form
- Avoid if acute shoulder impingement
- Keep neck neutral
- Brace core to protect back
- Use prone position to reduce cheating
Spotting
Spotting not typically required; assist by stabilizing torso if needed in seated variation.
Common Mistakes
- Using momentum from torso
- Locking elbows
- Raising above shoulder height
- Arching lower back
- Dropping weights quickly
When to Avoid
- Acute shoulder impingement
- Recent shoulder injury
Flexibility Needed
- Shoulder flexion to 150 degrees
- Adequate thoracic mobility
Build Up First
- Basic shoulder stability
- Proper overhead pressing form
Also known as
Incline Dumbbell Front Raise, Prone Incline Front Raise, Chest Supported Front Raise
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