Dumbbell Alternating Seated Front Raise
Overview
- Target Muscle Group:
- Shoulders.
- Equipment:
- Dumbbell, bench.
- Difficulty:
- Beginner.
General Information
Dumbbell Alternating Seated Front Raise is an isolation exercise that primarily targets front shoulders. It is a beginner-level movement that trains the anterior deltoids while the seated position minimizes torso sway.
Alternating sides can reduce fatigue, help maintain posture, and improve focus on each arm’s path. Use light to moderate loads to keep motion smooth and shoulder-driven.
It suits hypertrophy blocks, warm-ups before pressing, or accessory work after compound lifts. Small grip changes can subtly shift where you feel the tension across the front delts.
Instructions
- Sit upright on a bench with feet flat and core braced, dumbbells at your sides or on thighs.
- Set shoulders down and back; keep ribs stacked and neck long.
- Raise one dumbbell forward to about shoulder height with a slight elbow bend while the other arm stays parked.
- Lower slowly for 2-3 seconds, then alternate to the other side without leaning back.
- Keep wrists neutral and avoid shrugging; let the front delts lift the weight.
- Match range and tempo on both sides; stop the set before form breaks down.
Common Mistakes
Injuries
Dumbbell Alternating Seated Front Raise is a low risk exercise when performed with proper technique.
Leaning back to finish reps can irritate the low back or shoulders. Keep the load modest, brace your core, and raise only to a comfortable height.
If discomfort persists, reduce range, try a neutral grip, or switch to cables. Stop if you feel sharp pain or lingering joint irritation.
Alternative Exercises
Frequently Asked Questions
- Q: Why alternate instead of raising both at once?
Alternating reduces fatigue and helps you stabilize the torso. It can also improve focus and range on each side.
- Q: Should I pause at the top?
A brief pause can improve mind-muscle connection. Keep the pause short and avoid shrugging into the traps.
- Q: What grip is best?
Neutral and pronated both work. Choose the one that feels smooth and keeps effort in the front delts without joint irritation.
- Q: Can I do this standing?
Yes, but keep strict posture and avoid leaning back. Seated is often easier for beginners to control.
Overview
- Target Muscle Group:
- Shoulders.
- Equipment:
- Dumbbell, bench.
- Difficulty:
- Beginner.