Lying Dumbbell Front Raise On Incline Bench 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lying Dumbbell Front Raise on an Incline Bench is an effective exercise primarily targeting the shoulder muscles, particularly the anterior deltoids, with secondary activation of the upper back. By lying on an incline bench, you can isolate the shoulders more effectively and reduce momentum during the movement, ensuring a controlled raise of the dumbbells in front of the body. This exercise helps improve shoulder strength and stability while engaging the upper back muscles for added support. Dumbbells are the only required equipment, allowing for a full range of motion and providing the ability to target each shoulder individually.
How to Perform
Begin by lying face down on an incline bench, ensuring your body is aligned and your legs and arms are straight for stability.
Hold a dumbbell in each hand, either with a neutral or pronated grip, making sure your palms are facing toward each other or down.
Take a deep breath and, while maintaining a slight bend in your elbows, raise both arms upward until they are parallel to the floor. Focus on controlling the movement, engaging the shoulders and upper back.
Once your arms are level with the floor, exhale as you gradually lower the dumbbells back to the starting position, ensuring smooth and controlled motion throughout.
Repeat the movement for the desired number of reps, concentrating on proper form and muscle activation to avoid using momentum and to fully target the shoulders and upper back.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a controlled pace throughout the movement, avoiding any reliance on momentum to lift the dumbbells.
If you feel discomfort or pain in the shoulder, switch to a neutral grip, ensuring that your thumbs are pointing upward toward the ceiling for better alignment and comfort.
Do not use a jerking motion at the top of the lift. Allow the shoulders to flex fully before lowering the dumbbells back down slowly and steadily.
How Not to Perform
Avoid Using Momentum
Do not rely on swinging or jerking your body to lift the dumbbells. Focus on controlled, smooth movements to engage the target muscles and prevent wasting energy.
Do Not Overextend the Elbows
Keep a slight bend in your elbows throughout the exercise. Fully locking out your elbows can place unnecessary stress on the joint and take away from the shoulder focus.
Don’t Use Excess Weight
Choosing a weight that’s too heavy can force you to use momentum, strain your muscles, and compromise form. Opt for a weight that allows for proper control and a full range of motion.
Avoid Bouncing at the Top
Do not "bounce" or jerk the dumbbells when your arms are parallel to the floor. This reduces the effectiveness of the exercise and can increase the risk of shoulder injury. Instead, pause briefly at the top for better muscle engagement.
Don’t Arch Your Back
Keep your torso stable and avoid arching your back to lift the dumbbells. Arching the back takes the focus off your shoulders and can strain the lower back. Keep your core engaged to maintain proper posture.
Avoid Moving Too Fast
Perform the exercise at a controlled pace, both while raising and lowering the dumbbells. Fast movements reduce muscle activation and increase the risk of injury.
Don’t Let Your Shoulders Shrug
Focus on keeping your shoulders down and away from your ears as you lift. Shrugging the shoulders can activate the traps too much and take the emphasis off the deltoids, the main target muscle.
Avoid Using a Narrow Grip
Ensure your grip is neither too narrow nor too wide. A grip that’s too narrow can lead to wrist discomfort, while a grip that’s too wide can reduce shoulder activation. Stick to a neutral or pronated grip with hands in line with your shoulders.
Don’t Forget to Breathe
Proper breathing is essential to maintaining energy and control during the exercise. Exhale while lifting the dumbbells, and inhale as you lower them back down. Holding your breath can increase tension and fatigue faster.
Avoid Rushing Through Sets
Take adequate rest between sets to avoid fatigue from compromising your form. Rushing through multiple sets too quickly can result in sloppy technique, leading to poor results and potential injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
