Incline Dumbbell Front Raise
A front raise sitting back on an incline bench. The reclined position stretches the front delts at the start and stops you from swinging the weight.
Primary muscles
- Front Delts
Secondary muscles
- Side Delts
- Chest (Pectoralis Major)
- Serratus Anterior
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit back on a bench set to 30-60 degrees with a dumbbell in each hand, arms straight and the dumbbells just above your thighs, palms down.
Keep your head and back against the pad and your feet planted.
Raise the dumbbells with straight arms until they are just above your shoulders.
Squeeze for a second at the top.
Lower slowly to just above the thighs.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Back stays on the pad
Arms long, elbows soft
Slow on the way down
Common mistakes
Lifting the head or shoulders off the bench
Bending the elbows to shorten the lever
Letting the dumbbells crash onto the thighs
Safety notes
Start lighter than your standing front raise; the stretched start position is demanding.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.