Prone front raises dumbbell
Prone front raises are an isolation exercise targeting the anterior deltoid (front of the shoulder). Performing them face down on an incline bench minimizes momentum and isolates the target muscle, making them ideal for building controlled shoulder strength and definition.
Primary Equipment
Dumbbells
Dumbbells
Key Benefits
- Isolates the anterior deltoid, promoting specific hypertrophy and strength.
- Reduces the ability to use momentum, ensuring the shoulder works harder.
- Strengthens muscles that contribute to shoulder joint stability.
- Excellent for complementing shoulder workouts and improving physique aesthetics.
Instructions
- Rest your knees on the bench seat
- Place your hips and torso fully against the bench backrest
- Hold the dumbbells downward at shoulder level with your palms facing backward
- Perform the movement by raising the dumbbells to shoulder height
- Lower your arms in a controlled manner
Tips
- Avoid moving your hips and torso away from the bench backrest
- Keep your abdomen and glutes contracted
- Avoid using momentum or sudden movements
Restrictions
Avoid if you experience shoulder, neck, or lower back pain when lying on the bench. Individuals with cervical spine issues should be cautious with head positioning. Start with light weights to master the form and prevent overuse injuries.
Common Mistakes to Avoid
- Using excessive weight, compensating with other muscles or swinging the body.
- Failing to control the eccentric (lowering) phase, losing muscle tension.
- Raising the weights too high, engaging the traps more than the deltoids.
