Dumbbell Seated Single Arm Front Raise

Master the seated single arm front raise to build strong, sculpted shoulders. This isolation exercise targets the anterior deltoid effectively and safely.

IntermediateShoulders Dumbbell

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Dumbbell Seated Single Arm Front Raise

Isolation

Dumbbell Standing Bent Arm Lateral raise

Shoulders · Dumbbell

Intermediate

Compound

Dumbbell Seated One Arm Arnold Press

Shoulders · Dumbbell

Intermediate

Isolation

Dumbbell Single Arm Neutral Grip Front Raise

Shoulders · Dumbbell

Intermediate

Isolation

Dumbbell Incline Single Arm Y Raise

Shoulders · Dumbbell

Intermediate

Description

A seated exercise where a dumbbell is lifted with one arm to the front and lowered back down.

Save Dumbbell Seated Single Arm Front Raise to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Dumbbell Seated Single Arm Front Raise

01
Setup
Sit upright on a bench with your feet flat on the floor, holding one dumbbell in front of your thigh with an overhand grip, palm facing your body.
02
Setup
Press your back firmly against the bench, engage your core, and keep your chest lifted with a slight natural arch in your lower back.
03
Exhale and slowly raise the dumbbell directly in front of you, keeping your arm mostly straight with a slight elbow bend, until it reaches shoulder height.
04
Ensure the movement is controlled and deliberate, focusing on contracting your anterior deltoid at the top of the lift.
05
Inhale and slowly lower the dumbbell back down to the starting position on your thigh, maintaining control throughout the eccentric phase.
06
Complete all repetitions on one arm before switching the dumbbell to the other hand and repeating the movement.

Tips

Emphasize a controlled eccentric (lowering) phase, taking at least twice as long to lower the weight as it took to raise it, to maximize muscle engagement.
Maintain a slight, consistent bend in your elbow throughout the entire movement to protect the joint and keep tension on the anterior deltoid.
Focus on keeping your torso stable against the bench; resist the urge to lean back or use momentum from your body to lift the weight.
Initiate the lift by thinking about driving the dumbbell up with your front deltoid, rather than shrugging your shoulder or swinging the weight.

Common mistakes

Using momentum to swing the dumbbell up reduces the isolation on the anterior deltoid; fix this by lowering the weight and performing the lift with strict, controlled muscle contraction.
Raising the dumbbell significantly above shoulder height can place unnecessary stress on the shoulder joint; ensure the dumbbell stops when your arm is parallel to the floor.
Allowing the torso to arch excessively or lean back during the lift takes tension away from the shoulder; keep your back pressed firmly against the bench and maintain core engagement.

In the Ellim app, Dumbbell Seated Single Arm Front Raise unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train dumbbell seated single arm front raise?

Get Ellim — Free

Questions

Is Dumbbell Seated Single Arm Front Raise good for beginners?

Dumbbell Seated Single 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 Single Arm Front Raise?

You need Dumbbell to perform Dumbbell Seated Single 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 Single Arm Front Raise?

Emphasize a controlled eccentric (lowering) phase, taking at least twice as long to lower the weight as it took to raise it, to maximize muscle engagement. Maintain a slight, consistent bend in your elbow throughout the entire movement to protect the joint and keep tension on the anterior deltoid. Focus on keeping your torso stable against the bench; resist the urge to lean back or use momentum from your body to lift the weight. Initiate the lift by thinking about driving the dumbbell up with your front deltoid, rather than shrugging your shoulder or swinging the weight.

What are common mistakes when doing Dumbbell Seated Single Arm Front Raise?

Using momentum to swing the dumbbell up reduces the isolation on the anterior deltoid; fix this by lowering the weight and performing the lift with strict, controlled muscle contraction. Raising the dumbbell significantly above shoulder height can place unnecessary stress on the shoulder joint; ensure the dumbbell stops when your arm is parallel to the floor. Allowing the torso to arch excessively or lean back during the lift takes tension away from the shoulder; keep your back pressed firmly against the bench and maintain core engagement.