Ellim Logo
Ellim
Download on the App Store

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.

Intermediate
Isolation
Push
1 min per set2 min rest
Shoulders
Dumbbell

Variations of Dumbbell Seated Single Arm Front Raise

Dumbbell Standing Bent Arm Lateral raise exercise targeting Shoulders
Isolation

Dumbbell Standing Bent Arm Lateral raise

Strengthen and sculpt your medial deltoids with the Dumbbell Standing Bent Arm Lateral Raise.

Intermediate
ShouldersDumbbell
Dumbbell Seated One Arm Arnold Press exercise targeting Shoulders
Compound

Dumbbell Seated One Arm Arnold Press

Master the Dumbbell Seated One Arm Arnold Press to build powerful, defined shoulders.

Intermediate
ShouldersDumbbell
Dumbbell Single Arm Neutral Grip Front Raise exercise targeting Shoulders
Isolation

Dumbbell Single Arm Neutral Grip Front Raise

Strengthen your anterior deltoid with the Dumbbell Single Arm Neutral Grip Front Raise.

Intermediate
ShouldersDumbbell
Dumbbell Incline Single Arm Y Raise exercise targeting Shoulders
Isolation

Dumbbell Incline Single Arm Y Raise

Strengthen your shoulders and upper back with the Dumbbell Incline Single Arm Y Raise.

Intermediate
ShouldersDumbbell

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

  1. 1
    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.

  2. 2
    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.

  3. 3

    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.

  4. 4

    Ensure the movement is controlled and deliberate, focusing on contracting your anterior deltoid at the top of the lift.

  5. 5

    Inhale and slowly lower the dumbbell back down to the starting position on your thigh, maintaining control throughout the eccentric phase.

  6. 6

    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

Frequently Asked 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.

Related Exercises

Dumbbell 6 Ways Raise exercise targeting Shoulders
Compound

Dumbbell 6 Ways Raise

Sculpt strong, balanced shoulders with the Dumbbell 6 Ways Raise. This comprehensive exercise targets all three deltoid heads for complete shoulder

Intermediate
ShouldersDumbbell
Lateral Raise - Arms exercise targeting Shoulders
Isolation

Lateral Raise - Arms

Sculpt broader shoulders and strengthen your deltoids with the dumbbell lateral raise.

Intermediate
ShouldersDumbbell
Dumbbell W press exercise targeting Shoulders
Compound

Dumbbell W press

Sculpt powerful shoulders and improve stability with the Dumbbell W Press. This unique overhead movement targets your deltoids and traps effectively.

Intermediate
ShouldersDumbbell
Dumbbell Partials Lateral Raise exercise targeting Shoulders
Isolation

Dumbbell Partials Lateral Raise

Target your lateral deltoids with Dumbbell Partials Lateral Raises. This isolation exercise builds shoulder width and definition using a controlled

Intermediate
ShouldersDumbbell
Dumbbell Complex Push-up Row Clean and Press exercise targeting Back and Chest
Compound

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.

Advanced
BackChestDumbbell
Kettlebell Around Head Rotation exercise targeting Shoulders and Deltoid Anterior
Compound

Kettlebell Around Head Rotation

Build shoulder mobility and stability by rotating a kettlebell around your head in a controlled circular path.

Intermediate
ShouldersDeltoid AnteriorKettlebell

Track every rep of Dumbbell Seated Single Arm Front Raise.

Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.

Get Ellim — Free

Ready to train?

Dumbbell Seated Single Arm Front Raise

Get Ellim — Free