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Front Incline Dumbbell Raise

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Shoulders. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Shoulders

How to perform Front Incline Dumbbell Raise

  1. Step 1. Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.
  2. Step 2. Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position.
  3. Step 3. Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. Tip: Keep your head resting down against the bench and your legs on the floor at all times.
  4. Step 4. Lower the arms back to the starting position as you inhale.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary muscle targeted by the front incline dumbbell raise?

This exercise specifically targets the anterior deltoid. The incline bench position places the muscle under greater tension at the start of the movement compared to standing variations.

How should I position my body on the bench for proper form?

Set the bench to a 45-degree incline and keep your back and head firmly against the pad. Maintain a slight bend in the elbows and lift the weights to shoulder height without arching your spine.

What is a common mistake to avoid during this movement?

Avoid using momentum or swinging the weights to complete the lift. If you cannot control the descent or find your shoulders shrugging toward your ears, the weight is likely too heavy.

How should I program this exercise into my shoulder routine?

Perform 3 to 4 sets of 10 to 15 repetitions as an isolation movement. It is most effective when used after heavy compound presses to further fatigue the front deltoids.

Is there a beginner-friendly alternative to the incline version?

Beginners can start with the standing dumbbell front raise to build foundational strength. The standing version requires less stability and allows for easier adjustment of the center of gravity.

Sample sets & reps for Front Incline Dumbbell Raise

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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