Dumbbell Seated Alternate Front Raise

Perform the seated dumbbell alternate front raise to target your anterior deltoids, building shoulder strength and definition.

IntermediateShoulders Dumbbell

Movement: Isolation
Force: Push
Per set: 45s
Rest: 1 min

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Variations of Dumbbell Seated Alternate Front Raise

Isolation

Dumbbell Seated One Arm Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Isolation

Dumbbell Seated Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Compound

Dumbbell Lateral to Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Isolation

Dumbbell Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

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.

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How to do Dumbbell Seated Alternate Front Raise

01
Setup
Sit on a flat bench with your feet flat on the floor, holding a dumbbell in each hand with palms facing your thighs.
02
Setup
Keep your back straight, core engaged, and shoulders retracted slightly, maintaining a stable upright posture.
03
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.
04
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.
05
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.

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Questions

What muscles does Dumbbell Seated Alternate Front Raise work?

Dumbbell Seated Alternate Front Raise primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior.

Is Dumbbell Seated Alternate Front Raise good for beginners?

Dumbbell Seated Alternate Front Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Seated Alternate Front Raise?

You need Dumbbell to perform Dumbbell Seated Alternate Front Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Seated Alternate Front Raise?

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.

What are common mistakes when doing Dumbbell Seated Alternate Front Raise?

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.