Incline Dumbbell Front Raise

Beginner Isolation

DumbbellsAdjustable bench
Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. Terms

An isolation shoulder exercise targeting the front delts, done seated back on an incline bench. The recline removes body swing and makes the bottom of the raise harder.

Also known as: Dumbbell Incline Front Raise, Incline Front Raise

How to do the Incline Dumbbell Front Raise

  1. Sit back on a 45-degree incline bench, a dumbbell in each hand.
  2. Hold the dumbbells over your thighs, palms down, arms straight.
  3. Raise both dumbbells in front of you until they are above your face.
  4. Lower the weight back down slowly to your starting position.
Full technique — 5 steps
  1. Set an adjustable bench to about 45 degrees and sit back with your feet flat on the floor.
  2. Hold a dumbbell in each hand with an overhand grip, arms straight over your thighs.
  3. Keep your back against the bench and your shoulders down away from your ears.
  4. Raise both dumbbells in front of you with straight arms until they are above your face.
  5. Lower the dumbbells back over your thighs under control along the same path.

Common mistakes

  • Swinging the dumbbells upward
  • Shrugging shoulders during the raise
  • Bending elbows into a curl
  • Lifting the back off the bench
  • Cutting off the bottom range

Form cues

  • Raise straight in front
  • Keep shoulders down
  • Arms stay straight
  • Back stays on bench

Substitutes by equipment

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

Resistance bands

Barbell

Kettlebell

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 Incline 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 Incline Dumbbell Front Raise work?

Primary: Front delts 9/10. Also works: Upper chest 5/10, Serratus anterior 4/10, Side delts 3/10.

When should I do the Incline 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 Incline Dumbbell Front Raise?

Strength: 3 sets of 6–8 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 Incline Dumbbell Front Raise?

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

What is an easier version of the Incline Dumbbell Front Raise?

Seated Alternating Dumbbell Front Raise (Beginner).

What is a harder version of the Incline Dumbbell Front Raise?

Barbell Overhead Front Raise (Intermediate).

How we rate exercises

Similar exercises

Dumbbell Shoulder Press ▶
Dumbbell Shoulder Press Dumbbells Beginner
Machine Shoulder Press ▶
Machine Shoulder Press Shoulder press machine Beginner
Barbell Overhead Press ▶
Barbell Overhead Press Barbell Intermediate
Dumbbell Front Raise ▶
Dumbbell Front Raise Dumbbells Beginner
Battle Rope Waves ▶
Battle Rope Waves Battle ropes Intermediate
Seated Barbell Overhead Press ▶
Seated Barbell Overhead Press Barbell Intermediate