Dumbbell Seated One Arm Front Raise
Perform the Dumbbell Seated One Arm Front Raise to isolate and strengthen your anterior deltoids.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Seated One Arm Front Raise
Dumbbell Single Arm Underhand Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Alternate Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell One Arm Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Description
A seated exercise that targets the shoulder muscles by lifting a dumbbell with one arm at a time.
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How to do Dumbbell Seated One Arm Front Raise
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
Inhale and slowly lower the dumbbell back to the starting position with control, resisting the urge to let gravity drop the weight.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Seated One Arm Front Raise work?
Dumbbell Seated One Arm Front Raise primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior.
Is Dumbbell Seated One Arm Front Raise good for beginners?
Dumbbell Seated One Arm 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 One Arm Front Raise?
You need Dumbbell to perform Dumbbell Seated One Arm 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 One Arm Front Raise?
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.
What are common mistakes when doing Dumbbell Seated One Arm Front Raise?
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.
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Free · iPhone only · Available on the App Store