Chest Supported Incline DB Front Raises

The chest-supported incline dumbbell front raise is an isolation exercise that primarily targets the anterior (front) part of the shoulder muscles. Here's a step-by-step guide on how to perform this exercise:

Muscles Targeted:

• Anterior deltoids (front shoulders)
• Lateral deltoids (side shoulders)
• Upper trapezius

Equipment Needed:

• Incline bench
• Pair of dumbbells

Step-by-Step Instructions:

1. Set Up:

• Adjust the incline bench to a 45-degree angle. Ensure it's stable and won't move during the exercise.
• Place the dumbbells on the floor on either side of the bench.

1. Body Positioning:

• Lie face down on the incline bench with your chest and stomach resting on the bench.
• Extend your arms straight down towards the floor, with each hand gripping a dumbbell.

1. Grip and Hand Position:

• Hold the dumbbells with an overhand grip (palms facing towards your body).
• Your hands should be directly below your shoulders, and your elbows slightly bent.

1. Execution:

• In a controlled manner, lift the dumbbells upward in front of you, maintaining a slight bend in your elbows.
• Focus on leading the movement with your shoulders. Avoid using momentum or swinging your body to lift the weights.

1. Range of Motion:

• Lift the dumbbells until your arms are parallel to the floor or slightly above shoulder height. Keep your arms straight throughout the movement.

1. Pause and Squeeze:

• At the top of the movement, pause briefly and squeeze your shoulder muscles. This helps to maximize the engagement of the anterior deltoids.

1. Lowering Phase:

• Slowly lower the dumbbells back to the starting position, maintaining control throughout the descent.

1. Repetitions and Sets:

• Aim for 3-4 sets of 10-15 repetitions, depending on your fitness level and goals.

1. Breathing:

• Inhale as you lower the dumbbells and exhale as you lift them.

1. Safety Tips:

• Use a weight that challenges you but allows for proper form.
• Keep your neck in a neutral position to avoid straining your neck muscles.

Incorporate the chest-supported incline dumbbell front raise into your shoulder workout routine to help develop strength and definition in the front part of your shoulders. As always, it's essential to prioritize proper form and gradually increase the weight as you become more comfortable with the exercise.