Dumbbell Seated Front Raise
Build strong, well-defined anterior deltoids with the seated dumbbell front raise.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Seated Front Raise
Dumbbell Seated One Arm Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Alternate Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Lateral to Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Description
A strength training exercise that targets the anterior deltoids, performed while seated and raising dumbbells in front of the body.
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How to do Dumbbell Seated Front Raise
- 01Setup
Sit upright on a flat bench, holding a dumbbell in each hand with palms facing your thighs. Keep your back straight, core engaged, and feet firmly on the floor.
- 02Setup
Allow the dumbbells to rest lightly against the front of your thighs, ensuring a slight, consistent bend in your elbows throughout the movement.
- 03
Exhale and slowly raise both dumbbells straight forward and upward, keeping your arms extended with the slight elbow bend, until they are approximately parallel to the floor.
- 04
Briefly pause at the top of the movement, focusing on contracting your anterior deltoids, then inhale as you slowly and with control lower the dumbbells back to the starting position.
Tips
- Emphasize the controlled lowering (eccentric) phase of the movement to maximize time under tension and muscle growth in your anterior deltoids.
- Avoid using momentum from your torso or hips to lift the weights; ensure the movement is driven solely by your shoulder muscles.
- Maintain a consistent, slight bend in your elbows throughout the entire range of motion to keep tension on the target muscle and protect your joints.
- Keep your shoulder blades slightly retracted and depressed to maintain proper posture and prevent your traps from over-engaging.
Common mistakes
- Swinging the dumbbells up instead of lifting them with controlled muscle contraction reduces effectiveness; lighten the weight and focus on a slow, deliberate raise.
- Lifting the dumbbells past shoulder height engages other muscles like the traps and can stress the shoulder joint; stop the raise when your arms are parallel to the floor.
- Bending the elbows too much shortens the lever arm and makes the exercise easier, shifting focus away from the deltoids; maintain a slight, consistent bend to keep tension on the target muscle.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Seated Front Raise work?
Dumbbell Seated Front Raise primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior.
Is Dumbbell Seated Front Raise good for beginners?
Dumbbell Seated 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 Front Raise?
You need Dumbbell to perform Dumbbell Seated 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 Front Raise?
Emphasize the controlled lowering (eccentric) phase of the movement to maximize time under tension and muscle growth in your anterior deltoids. Avoid using momentum from your torso or hips to lift the weights; ensure the movement is driven solely by your shoulder muscles. Maintain a consistent, slight bend in your elbows throughout the entire range of motion to keep tension on the target muscle and protect your joints. Keep your shoulder blades slightly retracted and depressed to maintain proper posture and prevent your traps from over-engaging.
What are common mistakes when doing Dumbbell Seated Front Raise?
Swinging the dumbbells up instead of lifting them with controlled muscle contraction reduces effectiveness; lighten the weight and focus on a slow, deliberate raise. Lifting the dumbbells past shoulder height engages other muscles like the traps and can stress the shoulder joint; stop the raise when your arms are parallel to the floor. Bending the elbows too much shortens the lever arm and makes the exercise easier, shifting focus away from the deltoids; maintain a slight, consistent bend to keep tension on the target muscle.
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Dumbbell One Arm Shoulder Press
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Free · iPhone only · Available on the App Store