Dumbbell Incline Front Raise
- Beginner
- Dumbbell
The dumbbell incline front raise is a front raise done lying chest-down on an incline bench, with the arms hanging straight toward the floor. The bench takes momentum out of the lift and lets the front shoulders work through a longer range than a standing front raise, which makes it a stronger isolation for the front delt specifically.
How to do the Dumbbell Incline Front Raise
- Set a bench to about a 45 degree incline and lie face-down on it with a dumbbell in each hand.
- Let the arms hang straight toward the floor, palms facing each other, with a slight bend in the elbows.
- Brace the core, plant the toes on the floor, and pull the shoulder blades back and down.
- Raise both dumbbells out in front of you in a controlled arc until the arms reach about shoulder height.
- Pause briefly at the top with the front delts engaged and the wrists in line with the forearms.
- Lower the dumbbells under control over 2 to 3 seconds back to the hanging start position.
Muscles worked
- Primary:
- Shoulders
Why train it
- Isolates the front shoulders through a fuller range than standing raises.
- Removes momentum and torso swing through the chest-supported position.
- Builds visible front-delt size for an aesthetic shoulder line.
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.
Frequently asked questions
What muscles does the Dumbbell Incline Front Raise work?
The Dumbbell Incline Front Raise trains the shoulders, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the shoulders directly.
What equipment do I need for the Dumbbell Incline Front Raise?
Only a dumbbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Dumbbell Incline Front Raise suitable for beginners?
Yes. The Dumbbell Incline Front Raise is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.
Can I do the Dumbbell Incline Front Raise at home?
Yes, if you own a dumbbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Dumbbell Incline Front Raise should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Dumbbell Incline Front Raise?
Band External Rotation, Cable External Rotation, and Kettlebell Front Raise train the same primary muscles as the Dumbbell Incline Front Raise. Pick whichever one matches the equipment in front of you.