- Target muscle: Anterior Deltoid
- Synergists: Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius
- Mechanics: Isolation
- Force: Push
- Sit on a bench that is inclined at 45 degrees with a dumbbell in each hand.
- Allow the dumbbells to hang straight down by your sides.
- Keeping your elbows slightly flexed, exhale as you raise the dumbbells forward and upward in a semicircular motion until they are way above the height of your shoulders.
- Hold for a count of two.
- Slowly lower the dumbbells to the starting position in a controlled manner.
Comments and tips
- With the incline dumbbell front raise, you may either maintain a neutral grip, use a pronated (overhand) grip, or start with a neutral grip and internally rotate your shoulders as your arms rise (see first video). If you use an overhand grip, you will have to either raise your arms out to the sides a little so as to avoid hitting your legs (second video) or keep the dumbbells above your thighs (third video). If you raise your arms out to the sides a little, there will be a slightly more emphasis on your lateral deltoid.
- You may perform the incline dumbbell front raise with both arms at once or with one arm at a time. Alternate between the different variations.
Incline dumbbell front raise videos
Neutral grip to overhand grip