Chest Supported Dumbbell Front Raise

Beginner Isolation

DumbbellsAdjustable bench
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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.

Also known as: dumbbell incline lying front raise, prone incline dumbbell front raise, dumbbell I-raise

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

Substitutes by equipment

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

Resistance bands

Kettlebell

Barbell

Weight plates

Where to start and where to go next

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

  1. Easier Seated Alternating Dumbbell Front Raise Beginner
  2. This exercise Chest Supported Dumbbell Front Raise Beginner
  3. Harder Barbell Overhead Front Raise Intermediate

Too hard for now? Start with the Seated Alternating Dumbbell Front Raise.

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).

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