Description
A strength training exercise where you sit on a bench with a dumbbell in each hand, palms facing your body, and raise each dumbbell to the front one at a time.
How to Do Dumbbell Seated Alternate Front Raise
- 1Setup
Sit on a flat bench with your feet flat on the floor, holding a dumbbell in each hand with palms facing your thighs.
- 2Setup
Keep your back straight, core engaged, and shoulders retracted slightly, maintaining a stable upright posture.
- 3
Exhale as you slowly raise one dumbbell directly in front of you, keeping your arm mostly straight with a slight elbow bend, until it reaches shoulder height.
- 4
Pause briefly at the top, focusing on contracting your anterior deltoid, then inhale as you slowly lower the dumbbell back to the starting position with control.
- 5
Immediately repeat the movement with the other arm, alternating sides for the desired number of repetitions.
Tips
- Maintain a slight bend in your elbow throughout the movement to avoid locking the joint and reduce strain on the biceps tendon.
- Focus on initiating the movement with your shoulder muscles rather than swinging the weight with momentum from your torso.
- Control both the raising and lowering phases of the movement to maximize time under tension and muscle activation in the anterior deltoid.
- Keep your torso stable and avoid leaning back or using your lower back to help lift the weight; the movement should come solely from the shoulder.
Common Mistakes
- ×Using momentum to lift the weight: Avoid swinging the dumbbells up; instead, initiate and control the lift with your anterior deltoids through the full range of motion.
- ×Raising the dumbbells too high: Do not raise the dumbbell significantly above shoulder height, as this can place unnecessary stress on the shoulder joint and reduce deltoid isolation.
- ×Arching the lower back: Keep your core engaged and maintain a neutral spine to prevent lower back strain and ensure stability throughout the exercise.
Variations
Dumbbell Seated One Arm Front Raise
Perform the Dumbbell Seated One Arm Front Raise to isolate and strengthen your anterior deltoids.
Dumbbell Seated Front Raise
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Dumbbell Lateral to Front Raise
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Dumbbell Front Raise
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