Incline Bench Front Raise

Lying face down on an incline bench, it isolates the front delt with a stretch and no trunk cheating.

• Isolation
• Dumbbell
• Beginner

How to do it

• Chest supported on the incline bench
• Raise in front to shoulder height
• Control the descent, no momentum

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Lifting your chest off to gain momentum
• Too much range, above shoulder height

Muscles worked

Primary

• Shoulders

Alternatives

• Dumbbell Front Raise
• Lateral Raise