Description
A seated exercise that targets the shoulder muscles by lifting a dumbbell with one arm at a time.
How to Do Dumbbell Seated One Arm Front Raise
- 1Setup
Sit upright on a flat bench with a dumbbell in one hand, palm facing your thigh. Keep your feet flat on the floor, shoulder-width apart, and maintain a neutral spine.
- 2Setup
Brace your core and ensure your working arm is fully extended with a slight bend in the elbow, allowing the dumbbell to hang naturally in front of your thigh.
- 3
Exhale and slowly raise the dumbbell straight in front of you, keeping your arm extended, until it reaches shoulder height or slightly above, with your palm still facing down.
- 4
Inhale and slowly lower the dumbbell back to the starting position with control, resisting the urge to let gravity drop the weight.
- 5
Complete all repetitions on one arm before switching to the other, maintaining stability throughout the set.
Tips
- Focus on maintaining strict form; avoid swinging the weight or leaning back to generate momentum, which can reduce deltoid activation.
- Control the eccentric (lowering) phase by slowly lowering the dumbbell, as this part of the movement is crucial for muscle growth and injury prevention.
- Keep your non-working hand free or place it on your thigh for support, but do not use it to assist the working arm.
- Ensure your elbow remains slightly bent but fixed throughout the entire range of motion, preventing it from locking out or bending excessively.
Common Mistakes
- ×Using momentum: Avoid swinging the dumbbell up by engaging your core and controlling the movement solely with your shoulder muscles.
- ×Raising too high: Do not raise the dumbbell significantly above shoulder height, as this can place undue stress on the shoulder joint; stop when your arm is roughly parallel to the floor.
- ×Arching the back: Prevent arching your lower back by bracing your core and maintaining an upright posture throughout the exercise to protect your spine.
Variations
Dumbbell Single Arm Underhand Front Raise
Target your anterior deltoids with the single-arm underhand front raise. This exercise builds shoulder strength and definition using a dumbbell.
Dumbbell Seated Front Raise
Build strong, well-defined anterior deltoids with the seated dumbbell front raise.
Dumbbell Seated Alternate Front Raise
Perform the seated dumbbell alternate front raise to target your anterior deltoids, building shoulder strength and definition.
Dumbbell One Arm Front Raise
Targeting the anterior deltoid, the Dumbbell One Arm Front Raise isolates the front of your shoulder.
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Dumbbell Alternate Shoulder Press
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Dumbbell Standing One Arm Palm In Press
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Dumbbell Seated Shoulder Press
Strengthen your deltoids with the dumbbell seated shoulder press. Learn proper form to build powerful shoulders safely and effectively.
Assisted Standing Triceps Dip
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Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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