Description
A weight training exercise that mainly targets the front deltoids. The athlete sits on an incline bench with dumbbells in each hand, then raises the weights in front of them until their arms are parallel to the ground.
How to Do Dumbbell Incline Raise
- 1Setup
Set up an incline bench to a 45-60 degree angle. Sit firmly on the bench with your feet flat on the floor for stability.
- 2Setup
Hold a dumbbell in each hand with a neutral grip (palms facing each other) resting on your thighs. Keep your chest up and shoulders slightly retracted.
- 3
Exhale as you slowly raise the dumbbells straight in front of you, maintaining a slight bend in your elbows throughout the movement.
- 4
Continue raising until your arms are approximately parallel to the floor, or slightly higher, with the dumbbells at shoulder height, focusing on contracting your front deltoids.
- 5
Inhale as you slowly and controlled lower the dumbbells back to the starting position on your thighs, resisting the downward pull with your deltoids.
Tips
- Focus on feeling the contraction in your anterior deltoids throughout the movement, rather than just lifting the weight, to maximize muscle engagement.
- Avoid using momentum or swinging the dumbbells; perform each raise with a slow, deliberate tempo to maximize muscle time under tension.
- Maintain a consistent, slight bend in your elbows throughout the entire raise to protect your joints and keep tension on the deltoids.
- Experiment with different incline bench angles, such as 30-60 degrees, to find what best targets your anterior deltoids and feels most comfortable.
Common Mistakes
- ×Do not swing the dumbbells up using your back or hips; instead, lower the weight and perform the raise with strict control from your shoulders.
- ×Avoid raising the dumbbells significantly above shoulder height, as this can place unnecessary stress on the shoulder joint and reduce tension on the anterior deltoids.
- ×Do not fully extend or lock your elbows at the top of the movement; maintain a slight bend to keep constant tension on the muscle and protect the joint.
Variations
Dumbbell Standing Alternate Raise
Strengthen your anterior deltoids with the dumbbell standing alternate raise. This exercise targets the front of your shoulders, improving definition and
Dumbbell Lateral to Front Raise
Sculpt strong, defined shoulders with the Dumbbell Lateral to Front Raise. This dynamic exercise targets both the side and front deltoids for
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
Dumbbell Front Raise
Perform the dumbbell front raise to target your anterior deltoids, building strength and definition in your shoulders.
Related Exercises
Dumbbell Standing Alternate Vertical Front Raises
Strengthen your anterior deltoids with Dumbbell Standing Alternate Vertical Front Raises. Lift dumbbells one at a time to build strong, defined shoulders.
Dumbbell Single Arm Underhand Front Raise
Target your anterior deltoids with the single-arm underhand front raise. This exercise builds shoulder strength and definition using a dumbbell.
Dumbbell Seated Lateral to Front Raise
Perform dumbbell seated lateral to front raises to sculpt strong, defined shoulders.
Dumbbell Seated Alternate Front Raise
Perform the seated dumbbell alternate front raise to target your anterior deltoids, building shoulder strength and definition.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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