Quick Answer
Front Incline Raise is a beginner strength exercise that targets your shoulders. It uses a dumbbell. Sit on incline bench (30-60 degrees), back supported.
Video Tutorial
How to Perform the Front Incline Raise
- 1
Sit on incline bench (30-60 degrees), back supported.
- 2
Hold dumbbell each hand, arms extended down, palms facing down or thighs.
- 3
Keeping arms straight (slight elbow bend), raise dumbbells forward/upward.
- 4
Lift until arms parallel to floor or slightly above.
- 5
Pause briefly, squeeze shoulders.
- 6
Slowly lower dumbbells back to start.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Front Incline Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Front Incline Raise work?
The Front Incline Raise primarily works your shoulders. Secondary muscles include the traps.
What equipment do I need for the Front Incline Raise?
The Front Incline Raise needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Front Incline Raise suitable for beginners?
Yes. The Front Incline Raise is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Front Incline Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Front Incline Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.