Dumbbell Seated Half Circle Front Raise

Muscles worked

Setup

1. Sit at the edge of a flat bench with your feet planted firmly on the floor for stability.
2. Hold a pair of dumbbells at your sides with a neutral grip (palms facing your body).
3. Maintain an upright posture with a proud chest, retracted shoulder blades, and a tight core.

How to do it

1. In a controlled motion, raise the dumbbells out to the sides and then forward in a wide 'half-circle' arc until they meet in front of your face at eye level.
2. Exhale as you lift the weights, keeping a slight, fixed bend in your elbows throughout the movement.
3. Inhale as you slowly reverse the arc, following the same wide path back down to the starting position.
4. Maintain a 2-1-2 tempo: 2 seconds to lift, a 1-second pause at the top, and 2 seconds to lower.

Form checklist

• Keep your torso stationary; do not lean back or rock to help lift the weights.
• Ensure the movement happens at the shoulder joint only; do not bend or extend the elbows.
• Keep your shoulders depressed (down) to avoid excessive upper trapezius involvement.
• Stop the weights at eye level to maintain constant tension on the deltoids.

Pro tips

• Focus on 'reaching' the dumbbells toward the walls to maximize the arc width and lateral deltoid recruitment.
• Imagine you are hugging a giant barrel to help maintain the correct arm curvature and chest engagement.
• At the top of the movement, focus on a hard contraction of the anterior deltoids and upper pectorals.

Make it harder

• Add a 3-second isometric hold at the peak of the arc where the dumbbells meet.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the dumbbell seated half circle front raise work?

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

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

The dumbbell seated half circle front raise uses dumbbell.

Is the dumbbell seated half circle front raise good for beginners?

The dumbbell seated half circle front raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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