Dumbbell Incline Two Front Raise with Chest Support
- Target muscle
- Deltoid Anterior
- Synergist muscles
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
- Equipment
- Dumbbell
- Body part
- Shoulders
- Type
- Strength
The dumbbell incline two front raise with chest support is a strict shoulder isolation exercise that primarily targets the front deltoids, with help from the side deltoids, upper chest (clavicular head of the pectoralis major), and serratus anterior. Lying chest-down on an incline bench removes momentum and lower-back strain, making it a clean accessory for building front-delt size and stability.
How to do the Dumbbell Incline Two Front Raise with Chest Support
- 1Set an incline bench to roughly 30–45° and lie face-down (prone) against the pad, chest and stomach supported and feet braced on the floor or footrest.
- 2Hold a dumbbell in each hand with a neutral or slightly pronated grip, arms hanging straight down toward the floor.
- 3Brace your core, set your shoulder blades, and keep a soft bend in your elbows that stays fixed for the whole set.
- 4Raise both dumbbells forward and up in an arc until your arms reach roughly shoulder height (parallel to the floor).
- 5Pause briefly at the top and squeeze your front delts without shrugging your shoulders toward your ears.
- 6Lower both dumbbells under control back to the starting position, resisting gravity the whole way down.
- 7Complete your reps, then set the dumbbells down safely before standing up.
Form tips
- Lead the lift with the back of your hands and your front delts, not by swinging the weights up with your wrists.
- Use a slow two-second lowering phase — the chest support means you can't cheat, so let the eccentric do the work.
- Keep your neck neutral by looking down at the pad rather than craning to watch the dumbbells.
- Pick a lighter weight than you'd use standing; the prone position strips away the momentum you normally rely on.
Common mistakes
- Raising the dumbbells well above shoulder height, which shifts tension onto the traps and reduces the work on the front delts.
- Lifting your chest off the pad to generate momentum, which defeats the strict, supported nature of the movement.
- Bending and straightening the elbows during the rep, turning the raise into a partial press and robbing the delts of tension.
- Shrugging the shoulders up at the top, which loads the upper traps instead of isolating the deltoids.
Frequently asked questions
What muscles does the dumbbell incline two front raise with chest support work?
It primarily targets the front deltoids, with the side deltoids, upper chest (clavicular head of the pectoralis major), and serratus anterior assisting as synergists.
Why do it chest-supported on an incline bench?
Lying chest-down braces your torso so you can't swing or use leg drive. That removes momentum and protects your lower back, forcing the front delts to do the work in strict isolation.
How high should I raise the dumbbells?
Raise them to about shoulder height, where your arms are roughly parallel to the floor. Going much higher recruits the traps and takes tension off the front delts.
How many sets and reps should I do?
As a shoulder isolation accessory, 3–4 sets of 10–15 reps with a controlled tempo works well. Keep the weight light enough to stay strict through every rep.
Is this a good exercise for beginners?
Yes. The chest support makes it one of the easiest front raises to perform with good form, since the bench removes the temptation to cheat with body English.
