Dumbbell Chest Support Front Raise
The dumbbell chest support front raise is a shoulder isolation exercise performed lying face down on an incline bench. The chest-supported position eliminates momentum and body swing, placing strict tension on the anterior deltoids throughout the movement.
How to do it
- Set an incline bench to approximately 45 degrees and lie face down with your chest against the pad.
- Hold a dumbbell in each hand with your arms hanging straight down.
- Raise both arms forward to shoulder height, keeping a slight bend in your elbows.
- Pause at the top, squeezing your anterior deltoids.
- Slowly lower the dumbbells back to the hanging position and repeat for the desired number of repetitions.
Form cues
- Press your chest firmly into the bench pad.
- Keep a soft bend in your elbows throughout.
- Raise the weights smoothly to shoulder height.
- Lower the dumbbells with control and intention.
Breathing: Inhale as you lower the dumbbells to the starting position, and exhale steadily as you raise them up.
Common mistakes
- Using body momentum by lifting your chest off the pad, which reduces the strict focus on your front shoulders.
- Going too heavy, which forces your traps to take over and makes it harder to keep proper arm height.
- Rushing the descent, dropping the dumbbells quickly instead of controlling the negative portion of the lift.
Muscles worked
Primary: delts. Secondary: traps, upper chest.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp shoulder discomfort, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use an incline bench for front raises?
Lying face down on a bench removes your ability to swing your body, isolating the front shoulder muscles more effectively.
What if I feel this in my neck or traps?
You are likely using weights that are too heavy or shrugging your shoulders upward as you lift. Lower the weight and keep your shoulders relaxed away from your ears.
How often should I do this exercise?
One to two times per week is plenty for most beginners, allowing enough recovery time between upper body workouts.