Dumbbell Incline Front Raise
Description
The dumbbell incline front raise is a front-delt isolation exercise performed lying face down on an incline bench, raising both dumbbells forward and up in front of your body. The face-down incline position places the front delts under stretch at the bottom and provides a unique stimulus that bench-supported variations miss.
Muscle Group
Equipment Required
Dumbbell Incline Front Raise Instructions
- Set an adjustable bench to roughly 45 degrees. Lie face down with chest pressed against the pad.
- Hold a dumbbell in each hand with arms hanging straight down. Palms facing back.
- Brace your core. Keep your chest pressed into the pad throughout.
- Raise both dumbbells forward and up in front of your body until your arms are at shoulder height (parallel to the floor).
- Keep your arms straight throughout, just a slight bend in the elbows.
- Pause briefly. Squeeze your front delts.
- Lower under control over two seconds back to start.
- Use lighter weight than standing front raises (the chest support eliminates body english).
Dumbbell Incline Front Raise Form & Visual
Dumbbell Incline Front Raise Benefits
- Loads the front delt in a stretched position
- Chest-supported position eliminates body english
- Different stimulus than standing front raises
- Builds front delt size
- Easy to load progressively
- Strict isolation
Dumbbell Incline Front Raise Muscles Worked
- Anterior deltoid (stretched position)
- Lateral deltoid (slight)
- Upper trapezius (slight)
- Pectoralis major (clavicular head, slight)
Dumbbell Incline Front Raise Variations & Alternatives
- Dumbbell Front Raise (standing)
- Dumbbell Incline Y-Raise
- Cable Front Raise
- Single-Arm Incline Front Raise
- Incline Plate Raise
