Dumbbell Seated 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 an overhand grip (palms facing your body).
3. Maintain a tall posture with your chest up, shoulders back, and core engaged.
4. Let the dumbbells hang at arm's length by your sides or resting slightly against your thighs.

How to do it

1. Exhale as you lift the dumbbells forward and upward in a controlled arc until they are parallel to the floor.
2. Keep a slight, fixed bend in your elbows throughout the movement to protect the joint.
3. Pause for a fraction of a second at the top of the movement to emphasize the peak contraction.
4. Inhale as you slowly lower the dumbbells back to the starting position, maintaining tension throughout the descent.

Form checklist

• Keep your torso completely stationary; do not lean back to help swing the weights up.
• Avoid shrugging your shoulders toward your ears; keep your scapula depressed.
• Ensure your wrists remain neutral and do not cock upward during the lift.
• Control the eccentric phase rather than letting gravity pull the weights down.

Pro tips

• Focus on 'pushing' the dumbbells away from your body toward the wall in front of you to maximize anterior deltoid recruitment.
• Try a neutral grip (palms facing each other) if you experience any shoulder 'clicking' or discomfort during the overhand version.

Make it harder

• Perform the movement unilaterally (one arm at a time) to increase the demand on your core stabilizers.
• Add a 3-second slow eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the dumbbell seated front raise work?

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

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

The dumbbell seated front raise uses dumbbell.

Is the dumbbell seated front raise good for beginners?

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

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