Prone incline dumbbell front raise

Exercise details

• Target muscle: Anterior Deltoid
• Synergists: Lateral Deltoid, Upper Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius
• Mechanics: Isolation
• Force: Push

Starting position

1. Grip a dumbbell in each hand using an overhand grip.
2. Lie prone (face down) on an inclined bench. Allow the dumbbells to hang downward.

Execution

1. Keeping your elbows slightly flexed, exhale as you raise the dumbbells forward and upward until the dumbbells are level with your head.
2. Hold for a count of two.
3. Inhale as you slowly lower the dumbbells back to the starting position.
4. Repeat for the desired number of repetitions.

Comments and tips

• Sitting on an incline bench allows for a greater range of motion for the shoulder compared to the standard front raise.
• Do not drop your head or tuck your chin.
• Only your arms should be moving. Keep the rest of your body still.
• To maximize your gains from the prone incline dumbbell front raise, do not drop the dumbbells when returning back to the starting position. When you raise the dumbbells, you are contracting your anterior deltoid muscles concentrically. When you control the descent of the dumbbells, you are contracting your anterior deltoid muscles eccentrically. If you drop the dumbbells instead of slowly returning it back to the starting position, you miss out on activating your muscles eccentrically. Eccentric contractions are important in building muscle size and strength.
• See also the seated dumbbell front raise, the alternating dumbbell front raise, the seated alternating dumbbell front raise, and the incline dumbbell front raise.
• Try the front raise using other gym equipment, such as the band front raise, the barbell front raise, the cable front raise, and the plate front raise.

Prone incline dumbbell front raise video

Sources

ExRx.net, Shoulder Articulations