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Instructions
- Set an incline bench to about 45 degrees and lie face down with a dumbbell in each hand.
- Let your arms hang down fully extended, palms facing your body.
- With a slight bend in the elbows, raise the dumbbells directly in front of you until arms are parallel to the floor.
- Pause briefly at the top, then slowly lower the dumbbells to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep movements controlled and avoid using momentum.
- Maintain a neutral spine and keep your core engaged throughout the movement.
- Do not lift the dumbbells above shoulder level to reduce shoulder joint strain.
Breathing Tips
- Inhale as you prepare and lower the dumbbells.
- Exhale as you raise the dumbbells to shoulder level.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Severe anterior deltoid inflammation
The Front Incline Dumbbell Raise is a highly effective shoulder isolation exercise that targets the anterior deltoids with minimal momentum assistance. Performed on an incline bench while lying face down, this variation of the traditional front raise reduces the involvement of other muscle groups and enhances muscle activation in the front of the shoulders. This makes it ideal for athletes and bodybuilders looking to develop front deltoid definition and strength. It’s commonly used to improve shoulder aesthetics and performance in pushing movements. The inclined position also limits the ability to cheat with momentum, providing strict form and maximum muscle engagement. Incorporating this exercise into your shoulder routine can contribute to balanced deltoid development and improved upper body posture. Whether you're training for hypertrophy or functional strength, the Front Incline Dumbbell Raise is a valuable addition to intermediate and advanced programs focused on upper body refinement.
What muscles do Front Incline Dumbbell Raises work?
Front Incline Dumbbell Raises primarily work the front deltoids, helping to build shoulder strength and definition with minimal momentum assistance.
Is the Front Incline Dumbbell Raise good for building shoulder mass?
Yes, the Front Incline Dumbbell Raise is excellent for isolating the front delts, promoting hypertrophy and balanced shoulder development in mass-building routines.
Can beginners do the Front Incline Dumbbell Raise?
While possible for beginners, the Front Incline Dumbbell Raise is best suited for intermediate users due to the strict form and shoulder control it requires.
What's the difference between the Front Incline Dumbbell Raise and regular Front Raise?
The incline version minimizes momentum and better isolates the front deltoids, while the regular Front Raise may involve more supporting muscles and swinging.
How many reps should I do for the Front Incline Dumbbell Raise?
Perform 8–12 reps per set for muscle growth, focusing on form and control to effectively target the front delts.