Dumbbell Seated Alternate Front Raise

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet planted firmly on the floor, shoulder-width apart.
2. Hold a dumbbell in each hand with a neutral grip (palms facing your torso) or an overhand grip (palms facing back).
3. Keep your spine neutral, chest lifted, and shoulder blades retracted slightly.

How to do it

1. Exhale and lift one dumbbell forward and upward in a controlled arc until your arm is parallel to the floor.
2. Maintain a slight, fixed bend in the elbow throughout the movement to reduce joint stress.
3. Inhale as you slowly lower the dumbbell back to the starting position using a 2-3 second tempo.
4. Repeat the movement with the opposite arm, alternating sides until the set is complete.

Form checklist

• Keep your torso completely still; do not lean back or rock to help lift the weight.
• Stop the movement at shoulder height to keep the tension on the deltoids rather than the traps.
• Avoid shrugging your shoulders toward your ears during the lift.
• Ensure the movement is slow and controlled, especially during the lowering phase.

Pro tips

• Focus on 'pushing' the dumbbell toward the wall in front of you rather than just lifting it up to maximize muscle fiber recruitment.
• Try a neutral grip (thumb pointing up) if you feel any pinching or discomfort in the shoulder joint.

Make it harder

• Add a 2-second pause at the top of each repetition to increase time under tension.
• Perform the exercise with both arms simultaneously to remove the brief rest period each arm gets during alternating sets.

Frequently asked

What muscles does the dumbbell seated alternate front raise work?

The dumbbell seated alternate front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the dumbbell seated alternate front raise?

The dumbbell seated alternate front raise uses dumbbell.

Is the dumbbell seated alternate front raise good for beginners?

Yes. The dumbbell seated alternate front raise is a beginner-friendly movement and a strong foundation to build on.

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