How to Do Prone Front Raises Dumbbell On Bench

Prone Front Raises Dumbbell On Bench is a shoulders exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Prone Front Raises Dumbbell On Bench

  1. 01Lie face down on an incline bench with the top of the bench supporting the chest and the head clearing the edge.
  2. 02Grip the dumbbells with a neutral grip and let the arms hang straight down toward the floor.
  3. 03Lift the dumbbells forward and upward until the arms are parallel with the torso.
  4. 04Lower the weights slowly back to the starting position without allowing them to swing or touch the floor.
  5. 05Exhale as the arms rise and keep the shoulder blades retracted throughout the movement.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Prone Front Raises Dumbbell On Bench

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the forehead touching the bench padding to prevent the neck extensors from taking over the lifting phase.

Same coaching engine used inside the A90 app

05 / FAQ

Prone Front Raises Dumbbell On Bench questions

What muscles does Prone Front Raises Dumbbell On Bench work?

Prone Front Raises Dumbbell On Bench is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Prone Front Raises Dumbbell On Bench correctly?

Lie face down on an incline bench with the top of the bench supporting the chest and the head clearing the edge. Grip the dumbbells with a neutral grip and let the arms hang straight down toward the floor. Lift the dumbbells forward and upward until the arms are parallel with the torso. Lower the weights slowly back to the starting position without allowing them to swing or touch the floor. Exhale as the arms rise and keep the shoulder blades retracted throughout the movement.

What is the A90 coach tip for Prone Front Raises Dumbbell On Bench?

Keep the forehead touching the bench padding to prevent the neck extensors from taking over the lifting phase.

Is Prone Front Raises Dumbbell On Bench suitable for beginners?

Prone Front Raises Dumbbell On Bench is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Prone Front Raises Dumbbell On Bench?

Prone Front Raises Dumbbell On Bench uses bench and dumbbell.

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