Incline Front Raise
Muscles worked
Instructions
- 1Sit 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.
- 2Extend 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.
- 3Slowly 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.
- 4Lower the arms back to the starting position as you inhale.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Incline Front Raise
The incline front raise changes the resistance angle compared to the classic standing front raise, increasing tension on the front deltoid from the very start of the movement thanks to the torso's tilt. Seated on an incline bench, you raise the dumbbells straight in front of you, an effective isolation exercise for precisely targeting the front of the shoulder.
check_circleBenefits
- check_circleIncreased tension on the front deltoid from the start
- check_circleSeated position that removes any cheating with the torso
- check_circleGood variant to change the usual resistance angle
lightbulbExecution tips
- lightbulbKeep the head and back firmly against the bench
- lightbulbRaise the dumbbells only slightly above shoulder level
- lightbulbUse a light to moderate load to really feel the deltoid
warningCommon mistakes
- warningRaising the dumbbells too high above the shoulders
- warningToo much load that breaks technique
- warningToo fast a tempo that neglects the contraction
helpFrequently asked questions
What bench angle should I use?expand_more
Between 30 and 60 degrees depending on the feel you want; the steeper the angle, the earlier tension arrives in the movement.
Does this exercise replace the standing front raise?expand_more
It can replace or alternate with it; the main advantage is eliminating any cheating with the torso.
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