Description
A strength training exercise that targets the anterior deltoids, performed while seated and raising dumbbells in front of the body.
How to Do Dumbbell Seated Front Raise
- 1Setup
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.
- 2Setup
Allow the dumbbells to rest lightly against the front of your thighs, ensuring a slight, consistent bend in your elbows throughout the movement.
- 3
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.
- 4
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.
Variations
Dumbbell Seated One Arm Front Raise
Perform the Dumbbell Seated One Arm Front Raise to isolate and strengthen your anterior deltoids.
Dumbbell Seated Alternate Front Raise
Perform the seated dumbbell alternate front raise to target your anterior deltoids, building shoulder strength and definition.
Dumbbell Lateral to Front Raise
Sculpt strong, defined shoulders with the Dumbbell Lateral to Front Raise. This dynamic exercise targets both the side and front deltoids for
Dumbbell Front Raise
Perform the dumbbell front raise to target your anterior deltoids, building strength and definition in your shoulders.
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Barbell Seated Front Raise
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