Incline Bench Dumbbell Front Raise
In SetGrip: Dumbbell Front Raise (Incline Bench)
Reclining on an incline bench changes the front raise in two ways: the backrest removes torso sway, and the finish carries the dumbbells all the way overhead instead of stopping at shoulder height. That longer arc keeps the delts working through range a standing raise never touches, at the price of meaningfully lighter bells.
How to do the Incline Bench Dumbbell Front Raise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward.
- Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Incline Bench Dumbbell Front Raise work?
The Incline Bench Dumbbell Front Raise primarily works the delts. It also involves the traps and triceps, which assist the movement and stabilise the joints.
Is the Incline Bench Dumbbell Front Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Bench Dumbbell Front Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline Bench Dumbbell Front Raise?
If you cannot do the Incline Bench Dumbbell Front Raise, try the Incline Bench Single Arm Dumbbell Lateral Raise, the Single Arm Dumbbell Lateral Raise or the Dumbbell Lateral to Front Raise. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Bench Dumbbell Front Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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