Smart Workout Diary

Dumbbell Front Incline Raise

The incline dumbbell front raise is a shoulder-isolation exercise performed chest-down on an incline bench while lifting dumbbells forward. It primarily trains the front deltoids, with the bench helping limit body swing. It supports shoulder strength and controlled shoulder-flexion training.

Demonstration

Dumbbell Front Incline Raise — demonstration 1
Dumbbell Front Incline Raise — demonstration 2

Instructions

  1. Set the bench to a moderate incline and place a light dumbbell on each side.
  2. Lie face down with your chest supported, feet firmly on the floor, and arms hanging straight down with palms facing each other.
  3. Brace your torso and keep a slight bend in the elbows and neutral wrists.
  4. Raise both dumbbells forward in a smooth arc until your upper arms are about in line with your torso or shoulder height.
  5. Pause briefly, then lower the dumbbells slowly to the starting position without bouncing or shrugging.
Muscle Group
Front Delts
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light load; the front deltoids should move the weight without momentum.
  2. Keep your chest in contact with the bench and avoid lifting your head or arching your lower back.
  3. Control the lowering phase and stop the raise if it causes shoulder discomfort.
Exercise library