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Dumbbell Incline Front Raise 8s · no sound

Dumbbell Incline Front Raise

A front raise performed face-down on an incline bench — isolates the front shoulders through a fuller range than the standing version.

Primary muscle
Front Delts
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set a bench to about a 45 degree incline and lie face-down on it with a dumbbell in each hand.
  2. Let the arms hang straight toward the floor, palms facing each other, with a slight bend in the elbows.
  3. Brace the core, plant the toes on the floor, and pull the shoulder blades back and down.
  4. Raise both dumbbells out in front of you in a controlled arc until the arms reach about shoulder height.
  5. Pause briefly at the top with the front delts engaged and the wrists in line with the forearms.
  6. Lower the dumbbells under control over 2 to 3 seconds back to the hanging start position.

Common mistakes

  • Lifting the dumbbells too high and letting the traps take over the lift.
  • Bending and straightening the elbows mid-rep, which sneaks the biceps into the work.
  • Rushing the lower portion and dropping the dumbbells back to the start, missing most of the muscle tension.
  • Going too heavy, which forces swinging and removes the isolation the bench is designed to enforce.

Muscles worked

Primary
Front Delts

Same movement, other equipment

Band External Rotation Beginner Band External Rotation Front Delts Resistance band Cable External Rotation Beginner Cable External Rotation Front Delts Cable Machine Cable Front Raise Beginner Cable Front Raise Front Delts Cable Machine Kettlebell Front Raise Beginner Kettlebell Front Raise Front Delts Kettlebell

Similar exercises

Dumbbell Front Raise Beginner Dumbbell Front Raise Front Delts Dumbbell Anti-Gravity Press Intermediate Anti-Gravity Press Front Delts Dumbbell Arnold Press Intermediate Arnold Press Front Delts Dumbbell Cuban Press Intermediate Cuban Press Front Delts Dumbbell Dumbbell Halo Intermediate Dumbbell Halo Front Delts Dumbbell

Good to know

What muscles does the Dumbbell Incline Front Raise work?
Mainly the front delts.
What equipment do you need for the Dumbbell Incline Front Raise?
It uses dumbbells. Without it, the Band External Rotation and the Cable External Rotation train the same muscles the same way.
Is the Dumbbell Incline Front Raise good for beginners?
GymVim rates it beginner.

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