Dumbbell Incline Front Raise with Chest Support
Strengthen your anterior deltoids with the dumbbell incline front raise. Chest support minimizes momentum, isolating the front shoulders effectively.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Incline Front Raise with Chest Support
Dumbbell Lateral to Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Incline Two Front Raise with Chest Support
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Incline Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Incline Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Description
A strength exercise that targets the shoulders, particularly the front deltoids. The exercise is performed on an incline bench with dumbbells.
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How to do Dumbbell Incline Front Raise with Chest Support
- 01Setup
Set an incline bench to a 30-45 degree angle and position two dumbbells on the floor in front of the bench.
- 02Setup
Lie face down on the incline bench with your chest firmly supported against it, allowing your arms to hang straight down toward the floor, palms facing inward.
- 03
Keeping your elbows slightly bent and core engaged, exhale as you slowly raise the dumbbells straight forward and upward until they are approximately at shoulder height.
- 04
Briefly pause at the top of the movement, squeezing your anterior deltoids, ensuring your traps remain relaxed.
- 05
Inhale as you slowly and with control lower the dumbbells back to the starting position, maintaining tension in your shoulders throughout the descent.
Tips
- Maintain a slight bend in your elbows throughout the entire movement to protect your joints and keep tension on the deltoids.
- Control the eccentric (lowering) phase, taking 2-3 seconds to return the dumbbells to the starting position to maximize muscle engagement.
- Focus on initiating the lift with your anterior deltoids, consciously avoiding any shrugging motion from your traps.
- Keep your chest pressed firmly against the bench to prevent using momentum or arching your back, which helps isolate the target muscle.
Common mistakes
- Swinging the dumbbells up instead of a controlled lift; fix this by lowering the weight and focusing on a deliberate, smooth contraction of the anterior deltoid.
- Shrugging the shoulders towards the ears at the top of the movement; fix this by actively depressing your shoulder blades and focusing on shoulder flexion only.
- Raising the dumbbells significantly higher than shoulder height; fix this by stopping the movement once the dumbbells are parallel to your shoulders to maintain tension on the anterior deltoids.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Incline Front Raise with Chest Support work?
Dumbbell Incline Front Raise with Chest Support primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior.
Is Dumbbell Incline Front Raise with Chest Support good for beginners?
Dumbbell Incline Front Raise with Chest Support 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 with Chest Support?
You need Dumbbell to perform Dumbbell Incline Front Raise with Chest Support. 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 with Chest Support?
Maintain a slight bend in your elbows throughout the entire movement to protect your joints and keep tension on the deltoids. Control the eccentric (lowering) phase, taking 2-3 seconds to return the dumbbells to the starting position to maximize muscle engagement. Focus on initiating the lift with your anterior deltoids, consciously avoiding any shrugging motion from your traps. Keep your chest pressed firmly against the bench to prevent using momentum or arching your back, which helps isolate the target muscle.
What are common mistakes when doing Dumbbell Incline Front Raise with Chest Support?
Swinging the dumbbells up instead of a controlled lift; fix this by lowering the weight and focusing on a deliberate, smooth contraction of the anterior deltoid. Shrugging the shoulders towards the ears at the top of the movement; fix this by actively depressing your shoulder blades and focusing on shoulder flexion only. Raising the dumbbells significantly higher than shoulder height; fix this by stopping the movement once the dumbbells are parallel to your shoulders to maintain tension on the anterior deltoids.
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Free · iPhone only · Available on the App Store