Alternating Incline Dumbbell Front Raise

The incline dumbbell front raise is a shoulder isolation exercise done one arm at a time while seated against a bench set to roughly 45 degrees. Leaning back changes the exercise: the arm starts behind the torso rather than beside it, so the front delt is loaded from a stretched position and stays under tension through a longer arc than a standing raise allows. Because the bench supports your spine, there is nowhere to hide a swing from the hips, which is the most common way a front raise turns into a half-hearted shrug. Work one side at a time and any strength difference between shoulders shows up immediately. Go light here: most lifters who bench their body weight still use a pair of dumbbells in the ten to fifteen pound range. Sets of twelve to fifteen reps per arm, with a slight bend held in the elbow throughout, are plenty.