Male model ex_VMCZ57

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Shoulders · Dumbbell

Prone Front Raises Dumbbell on Bench

intermediatestrength

Prone Front Raises Dumbbell on Bench is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Anterior Deltoids

Secondary muscles

Upper Back · Trapezius

How to do Prone Front Raises Dumbbell on Bench

Lie chest-first on an incine bench, holding a dumbbell in each hand with an overhand grip (palms facing down). Your arms should be extended straight down towards the floor.
Raise the dumbbells straight up in front of you until your arms are in line with your torso.
Slowly lower the dumbbells back to the starting position.
Repeat for the desired repetitions.

Form tips

Keep your body pressed firmly against the bench to prevent lower back strain.
Focus on lifting with your shoulders and not your arms to maximize shoulder engagement.
Exhale as you lift the barbell and inhale as you lower it.

Prone Front Raises Dumbbell on Bench alternatives

Prone Front Raises Barbell on Bench

Delts · intermediate

Front Raises Barbell

Delts · intermediate

Seated Plate Front Raises

Delts · beginner

Cable Front Raises Straight Bar

Delts · beginner

More delts exercises

Dumbbell Standing Alternate Vertical Front Raises

Delts · intermediate

Seated Dumbbell Neutral Grip Front Raises

Cable Lateral Raises

Band Front Raise

Dumbbell Front Raise

Barbell Front Raise

Kettlebell Front Raise

Delts · intermediate

Lateral Raises on Cable Machine

Delts · beginner

Prone Front Raises Dumbbell on Bench FAQ

What muscles does Prone Front Raises Dumbbell on Bench work?

Prone Front Raises Dumbbell on Bench mainly works the delts in the shoulders (Anterior Deltoids). The upper back work as secondary muscles.

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

You need a dumbbell and a bench.

How many sets and reps of Prone Front Raises Dumbbell on Bench should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Prone Front Raises Dumbbell on Bench good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Prone Front Raises Dumbbell on Bench burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Prone Front Raises Dumbbell on Bench?

Other exercises for the delts include Prone Front Raises Barbell on Bench, Front Raises Barbell, Seated Plate Front Raises and Cable Front Raises Straight Bar.

For developers

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_VMCZ57" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_VMCZ57",
  "name": "Prone Front Raises Dumbbell on Bench",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_VMCZ57/mp4-720.mp4?…",
    "poster": "https://…/ex_VMCZ57/poster.jpg?…"
  }
}