Dumbbell Incline Front Raise exercise animation (Hombre)

Dumbbell Incline Front Raise

Músculo objetivo
Deltoid Anterior
Músculos sinergistas
Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
Equipamiento
Dumbbell
Parte del cuerpo
Shoulders
Tipo
Strength

The dumbbell incline front raise is a shoulder isolation exercise that primarily targets the front of the shoulder (anterior deltoid), with help from the side delts, upper chest, and serratus anterior. Performed face-down on an incline bench, the chest support removes momentum and forces the front delts to do the work through a strict range of motion.

Cómo hacer el Dumbbell Incline Front Raise

  1. 1Set an adjustable bench to roughly a 30-45° incline and grab a light dumbbell in each hand.
  2. 2Lie chest-down on the bench so your torso is supported, with your feet planted and your head clear of the pad.
  3. 3Let the dumbbells hang straight down from your shoulders with a neutral or slightly pronated grip and a soft bend in your elbows.
  4. 4Raise both dumbbells forward and up in a controlled arc until your arms reach about shoulder height.
  5. 5Keep your elbows only slightly bent and your wrists neutral, leading the movement with the front of your shoulders.
  6. 6Pause briefly at the top without shrugging or swinging your torso into the bench.
  7. 7Lower the dumbbells slowly back to the start under control, resisting gravity the whole way.
  8. 8Complete your reps, then set the dumbbells down safely.

Consejos de técnica

  • Use a lighter load than you would for a standing front raise — the chest support strips away momentum, so honest weight feels heavier here.
  • Keep a fixed, slight bend in your elbows throughout; locking out or flexing the elbow turns it into a different movement and steals tension from the front delt.
  • Drive the lift from your shoulders and stop around shoulder height, where the anterior deltoid is doing the most work.
  • Control a 2-3 second lowering phase to make the most of the strict, momentum-free position.

Errores comunes

  • Going too heavy and pushing off the bench with your torso, which reintroduces the momentum the incline is meant to remove and shifts load away from the front delts.
  • Swinging the dumbbells up with bent, pumping elbows, which turns the raise into a partial press and reduces tension on the anterior deltoid.
  • Raising the arms well above shoulder height, which hands the work to the traps and adds needless strain on the shoulder joint.
  • Shrugging the shoulders toward the ears at the top, which recruits the upper traps instead of isolating the front delts.

Preguntas frecuentes

What muscles does the dumbbell incline front raise work?

It primarily targets the anterior (front) deltoid, with the lateral deltoid, upper chest (clavicular head of the pectoralis major), and serratus anterior assisting as synergists.

Why do it on an incline bench instead of standing?

Lying chest-down on the incline supports your torso and removes the leg drive and body swing common in standing front raises, so the front delts have to lift the weight through a stricter range with no cheating.

How much weight should I use?

Start light. Because the bench eliminates momentum, the anterior deltoid handles the full load, so a weight that feels easy standing will be challenging here. Pick a load you can control for 10-15 strict reps.

How high should I raise the dumbbells?

Lift to about shoulder height. Going higher transfers the work to the traps and stresses the shoulder joint without adding benefit for the front delts.

Is the dumbbell incline front raise good for beginners?

Yes. The chest support makes it easy to keep good form, so it is a beginner-friendly way to isolate and build the front shoulder once you use a manageable weight.

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