Dumbbell Seated Front Raise

Dumbbell Seated Front Raise

Overview

Target Muscle Group:
Shoulders.
Equipment:
Dumbbell, bench.
Difficulty:
Beginner.

General Information

Dumbbell Seated Front Raise is an isolation exercise that primarily targets front shoulders. It is a beginner-level movement that emphasizes the anterior deltoids with a stable seated base to limit torso sway.

Use light to moderate weights and focus on smooth, shoulder-driven motion. The seated position reduces cheating and helps maintain a consistent path and tempo.

This exercise works well for hypertrophy, early-session activation, or accessory work after pressing. Neutral or pronated grips slightly change how the front delts and upper chest contribute.

Instructions

  1. Sit upright on a bench, feet flat, core braced, dumbbells resting at thighs.
  2. Set shoulders down and back with ribs stacked and neck long.
  3. Raise one or both dumbbells forward with a slight elbow bend until hands reach about shoulder height.
  4. Keep wrists neutral and avoid leaning back or shrugging.
  5. Pause briefly at the top to feel the anterior delts, not the low back.
  6. Lower slowly for 2-3 seconds until arms are just short of fully resting.
  7. Maintain even tempo and range across all reps.

Common Mistakes

Leaning back to lift

Keep ribs stacked and lower the weight to avoid lumbar extension.

Shrugging

Maintain shoulder depression so the front delts do the work.

Raising too high

Stop around shoulder height to keep tension and comfort.

Gripping too hard

Use a relaxed grip to avoid forearm fatigue limiting shoulder work.

Bouncing at the bottom

Pause softly and lift under control without momentum.

Injuries

Dumbbell Seated Front Raise is a low risk exercise when performed with proper technique.

Low-back strain usually comes from leaning back to lift the weight. Keep ribs down, brace lightly, and use a load you can control for the full range.

If shoulder irritation occurs, switch to a neutral grip, lower the height slightly, or try cables. Stop if pain is sharp or persists between sets.

Alternative Exercises

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Frequently Asked Questions

Q: What rep range works best?

8-15 reps per set is common. Pick a weight you can raise to shoulder height without leaning back or shrugging.

Q: Should I raise both arms or alternate?

Both are fine. Bilateral raises are simpler to brace; alternating can reduce fatigue and help focus on one arm at a time.

Q: What grip should I use?

Neutral or pronated grips both work. Choose the one that feels smooth and keeps effort in the front delts without joint irritation.

Q: Are cables better for my shoulders?

Cables can feel smoother and offer constant tension. If dumbbells bother your shoulders, try a Cable front raise with a lighter load.

Overview

Target Muscle Group:
Shoulders.
Equipment:
Dumbbell, bench.
Difficulty:
Beginner.

Alternative Exercises