Lying Front Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lying Front Raise

Step by step instructions, muscle activation and variants for the Lying Front Raise.

MediumFront shoulders

About this exercise

A dumbbell front raise performed while lying face-down on a bench or the floor, which removes momentum and forces strict anterior deltoid isolation. The prone position ensures the shoulders do all the work without the body swinging. It is an effective accessory exercise for building shoulder-front strength and definition.

How to Perform

  • Lie face-down on a flat bench or on the floor, holding a dumbbell in each hand with arms hanging straight down
  • Keep your head in a neutral position and your core lightly engaged
  • With a slight bend in the elbows, raise both dumbbells forward and upward until your arms are roughly parallel to the floor
  • Pause briefly at the top, squeezing the front deltoids
  • Lower the dumbbells back to the starting position in a slow, controlled manner
  • Avoid shrugging your shoulders or jerking the weights
  • Repeat for the target number of repetitions

Muscle Activation

Primary
Front shoulders
Secondary
Upper chestTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Lying Front Raise

The Lying Front Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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