Shoulders
Incline Dumbbell Front Raise
The Incline Dumbbell Front Raise is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: front delts 60%, side delts 15% and upper chest 12%.
How to do it
- Set a bench to about 45 degrees and lie face down on it with a dumbbell in each hand.
- Rest your chest on the pad, feet on the floor, and let the arms hang straight down.
- Raise both dumbbells forward in front of you with slightly bent elbows.
- Stop when the arms are in line with the torso or slightly above it.
- Lower slowly until the arms hang straight down again.
Tips
- The chest pad stops you from swinging, so use a lighter weight than standing.
- Keep the chest on the pad the whole time.
- Keep the neck neutral and look down at the floor in front of the bench.
Common mistakes
- Lifting the chest off the pad to raise the weights.
- Shrugging the shoulders as the arms rise.
- Letting the dumbbells swing at the bottom.
Muscles worked by the Incline Dumbbell Front Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Chest on an incline removes swing. Raising the arm forward is shoulder flexion: front delt first, lateral delt and clavicular pec next, with serratus and upper traps rotating the shoulder blade.
Incline Dumbbell Front Raise alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Incline Dumbbell Front Raise work?
Mainly the front delts. The side delts and upper chest assist.
Is the Incline Dumbbell Front Raise good for beginners?
Yes. The Incline Dumbbell Front Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Incline Dumbbell Front Raise?
For example the Barbell Front Raise, Cable Front Raise and Cable Front Raise (Bar). They train mostly the same muscles, some with different equipment.
How do you make the Incline Dumbbell Front Raise harder?
Add weight or reps, or move on to the Barbell Front Raise and Plate Front Raise.
Sources
- Coratella et al. 2020, IJERPH 17(17):6015 (frontal raise)
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