Dumbbell Lying Front Raise
Dumbbell Lying Front Raise Exercise Description
The Dumbbell Lying Front Raise is a chest-supported variation of the front raise that trains shoulder flexion in the sagittal plane with minimal momentum. Lying prone on a bench stabilizes the torso, helping you focus on the shoulder moving the weight rather than swinging through the hips or lower back. The primary mover is the anterior deltoid, with assistance from the clavicular (upper) fibers of the pectoralis major and the coracobrachialis; the rotator cuff stabilizes the glenohumeral joint throughout. The trapezius and serratus anterior coordinate scapular upward rotation as the arm lifts, while you keep the shoulders “down” away from the ears. Expect a strict, targeted stimulus for the front of the shoulders and consistent loading across the intended range of motion.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior
- Assisting Muscles: Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Front
- Body Symmetry: Other
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Flexors
- Joint Involvement: Single-joint
- Muscle Location: Front Shoulder
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Dumbbell Lying Front Raise Exercise
‘- Set a flat bench and lie prone with your chest supported and face near the edge so your arms can hang straight down.
– Place feet on the floor, lightly brace your trunk, and keep a neutral spine and neck.
– Hold dumbbells with a neutral, thumbs‑up grip; let arms hang under the shoulders with a slight, comfortable elbow bend and wrists straight.
– Set the shoulders gently “down” (avoid shrugging) before you begin the lift.
– Raise the dumbbells forward by flexing at the shoulders, keeping elbows softly bent and moving in the sagittal plane.
– Lift until hands reach about shoulder height or in line with the torso’s angle—stop before the shoulders roll forward or the ribs lift off the bench.
– Pause briefly at the top; maintain steady head and neck alignment.
– Lower the dumbbells under control until the arms hang vertical again.
– Keep the motion smooth—no swinging, jerking, or using the lower back to finish the rep.
– Breathe steadily: exhale as you raise, inhale as you lower.
Dumbbell Lying Front Raise Tips
‘- Position your chest fully on the bench with your face near the edge so your arms can hang straight down.
– Place your feet on the floor, lightly brace your trunk, and keep your spine and neck neutral.
– Use a neutral, thumbs‑up grip with your arms hanging under your shoulders, elbows slightly bent, and wrists straight.
– Gently set your shoulders “down” away from your ears before lifting to avoid shrugging.
– Raise the dumbbells by flexing at the shoulders, keeping your elbows softly bent and the arms moving in the sagittal plane.
– Lift only until your hands reach about shoulder height or in line with your torso, stopping before your shoulders roll forward or ribs lift off the bench.
– Pause briefly at the top while maintaining steady head and neck alignment.
– Lower the dumbbells under control until your arms hang vertically again.
– Keep each rep smooth—avoid swinging, jerking, or using your lower back to finish the movement.
– Breathe steadily: exhale as you raise the dumbbells, inhale as you lower them.
Dumbbell Lying Front Raise Beginner Introduction
In the Dumbbell Lying Front Raise, the body is positioned face down on a flat bench while holding dumbbells, so the chest is supported and the arms move freely in front of the body. This setup limits swinging from the hips or lower back and highlights motion at the shoulder joint. The movement mainly challenges the front of the shoulders, with help from the upper chest, while the smaller shoulder stabilizers and surrounding muscles work together to guide the arm path smoothly.
Because the torso rests on the bench, the emphasis shifts toward controlled lifting and lowering of the weights rather than generating speed. The shoulder blades and upper back contribute by guiding how the arms travel upward, and the sides of the ribcage assist in steering the shoulder position. The result is a strict, front-shoulder–focused pattern that encourages steady tension through the entire lift and return, giving a clear sense of how the shoulders and upper chest are driving the action.