# Chest Supported Dumbbell Front Raise

A front raise done lying chest-down on an incline bench, lifting two dumbbells from hanging below the shoulders to overhead in line with the torso. The bench removes body momentum, so the front delts and upper traps do the work through a long range.

- Beginner · Isolation
- Equipment: Dumbbells, Adjustable bench
- HD video: https://media.seto.fit/exercises/dumbbell-incline-lying-front-raise/video/male.mp4
- HTML: https://seto.fit/exercises/chest-supported-dumbbell-front-raise/

## Muscles worked

- Front delts: 8/10
- Traps: 7/10
- Side delts: 5/10
- Serratus anterior: 5/10
- Rear delts: 4/10
- Rotator Cuff: 4/10

## How to do the Chest Supported Dumbbell Front Raise

1. Kneel on the seat with your chest on an incline bench.
2. Let the dumbbells hang straight below your shoulders, overhand grip.
3. Raise your straight arms forward until they are in line with your torso.
4. Slowly lower the dumbbells back to the starting position.

### Full technique — 6 steps

1. Set an incline bench at about 45 degrees and kneel on the seat with your chest on the back pad.
2. Hold a dumbbell in each hand with an overhand grip, arms hanging straight below your shoulders.
3. Keep your chest on the bench, your neck neutral, and your elbows straight.
4. Raise both dumbbells forward and upward, hands about shoulder width apart.
5. Continue until your arms are overhead and in line with your torso.
6. Lower the dumbbells back to the hanging start position along the same path.

## Common mistakes

- Lifting the chest off the bench
- Bending elbows into a row
- Shrugging shoulders toward ears
- Letting arms drift wide into a Y
- Swinging the dumbbells upward
- Cutting the bottom range short

## Form cues

- Keep arms long
- Keep chest on bench
- Neck stays neutral
- Hands shoulder width apart
- Use light dumbbells

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Chest Supported Resistance Band Y-Raise](https://seto.fit/exercises/chest-supported-resistance-band-y-raise/), [Resistance Band Y-Raise](https://seto.fit/exercises/resistance-band-y-raise/)
- **Kettlebell**: [Kettlebell Front Raise](https://seto.fit/exercises/kettlebell-front-raise/)
- **Barbell**: [Chest Supported Barbell Front Raise](https://seto.fit/exercises/chest-supported-barbell-front-raise/)
- **Weight plates**: [Plate Steering Wheel](https://seto.fit/exercises/plate-steering-wheel/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Alternating Dumbbell Front Raise](https://seto.fit/exercises/seated-alternating-dumbbell-front-raise/) — Beginner
- **This exercise: Chest Supported Dumbbell Front Raise — Beginner**
- Harder: [Barbell Overhead Front Raise](https://seto.fit/exercises/barbell-overhead-front-raise/) — Intermediate

## Quick answers

### What muscles does the Chest Supported Dumbbell Front Raise work?

Primary: Front delts 8/10, Traps 7/10. Also works: Side delts 5/10, Serratus anterior 5/10, Rear delts 4/10, Rotator Cuff 4/10.

### When should I do the Chest Supported Dumbbell Front Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Chest Supported Dumbbell Front Raise?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Chest Supported Dumbbell Front Raise?

Resistance bands: Chest Supported Resistance Band Y-Raise, Resistance Band Y-Raise. Kettlebell: Kettlebell Front Raise. Barbell: Chest Supported Barbell Front Raise. Weight plates: Plate Steering Wheel.

### What is an easier version of the Chest Supported Dumbbell Front Raise?

Seated Alternating Dumbbell Front Raise (Beginner).

### What is a harder version of the Chest Supported Dumbbell Front Raise?

Barbell Overhead Front Raise (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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