Dumbbell Incline Front Raise
Strengthen your anterior deltoids with the Dumbbell Incline Front Raise. Sit on an incline bench and lift dumbbells directly in front of you for targeted
- Movement
- Isolation
- Force
- Push
- Per set
- 45s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Incline Front Raise
Dumbbell Seated Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Lateral to Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Incline Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Description
An exercise where you sit on an incline bench and raise dumbbells in front of you to work your shoulder muscles.
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How to do Dumbbell Incline Front Raise
- 01Setup
Set an adjustable bench to a 45-60 degree incline. Sit on the bench with your back firmly against the pad, holding a dumbbell in each hand with a neutral grip (palms facing each other) resting on your thighs.
- 02Setup
Ensure your feet are planted firmly on the floor for stability, and maintain a slight natural arch in your lower back.
- 03
Keeping a slight bend in your elbows, exhale and slowly raise both dumbbells straight up in front of you until they reach shoulder height, or slightly above, with your palms still facing each other.
- 04
Focus on contracting your anterior deltoids at the top of the movement, avoiding any momentum or swinging.
- 05
Inhale and slowly lower the dumbbells back down to the starting position on your thighs with controlled movement, resisting gravity throughout the descent.
Tips
- Maintain a controlled tempo throughout the entire movement, focusing on muscle contraction rather than using momentum to lift the weights.
- Keep your core engaged to stabilize your torso against the bench and prevent your lower back from arching excessively.
- Avoid shrugging your shoulders towards your ears; keep your shoulders depressed and retracted to isolate the anterior deltoids more effectively.
- Consider rotating your wrists slightly at the top, so your pinky fingers are slightly higher than your thumbs, to further emphasize the anterior deltoid.
Common mistakes
- Using excessive momentum reduces muscle activation; focus on a slow, controlled lift and lower to maximize time under tension.
- Raising weights too high can involve the trapezius and reduce tension on the anterior deltoids; stop at or just above shoulder level.
- Arching the lower back indicates using too much weight or poor core engagement; lighten the load and brace your core against the bench.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Incline Front Raise work?
Dumbbell Incline Front Raise primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior.
Is Dumbbell Incline Front Raise good for beginners?
Dumbbell Incline Front Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Incline Front Raise?
You need Dumbbell to perform Dumbbell Incline Front Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Incline Front Raise?
Maintain a controlled tempo throughout the entire movement, focusing on muscle contraction rather than using momentum to lift the weights. Keep your core engaged to stabilize your torso against the bench and prevent your lower back from arching excessively. Avoid shrugging your shoulders towards your ears; keep your shoulders depressed and retracted to isolate the anterior deltoids more effectively. Consider rotating your wrists slightly at the top, so your pinky fingers are slightly higher than your thumbs, to further emphasize the anterior deltoid.
What are common mistakes when doing Dumbbell Incline Front Raise?
Using excessive momentum reduces muscle activation; focus on a slow, controlled lift and lower to maximize time under tension. Raising weights too high can involve the trapezius and reduce tension on the anterior deltoids; stop at or just above shoulder level. Arching the lower back indicates using too much weight or poor core engagement; lighten the load and brace your core against the bench.
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Free · iPhone only · Available on the App Store