Exercise guide
Dumbbell Seated Single Arm Front Raise
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This exercise isolates the anterior deltoid by removing lower body momentum, ensuring the front shoulder performs all the work. The seated position provides a stable base, making it easier to focus on muscle contraction and strict form.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet planted firmly on the floor for stability.
- Hold a dumbbell in one hand at your side using a neutral grip (palm facing your body) or an overhand grip (palm facing down).
- Place your non-working hand on your thigh or the edge of the bench to maintain balance.
- Engage your core and pull your shoulder blades back and down to set a stable lifting platform.
How to do it
- Exhale as you lift the dumbbell straight out in front of you in a controlled arc until your arm is parallel to the floor.
- Maintain a slight, fixed bend in your elbow throughout the entire range of motion.
- Pause for a brief second at the peak of the movement to emphasize the contraction in the front delt.
- Inhale as you slowly lower the dumbbell back to the starting position, resisting gravity for a count of two.
Form checklist
- Keep your torso completely still; do not lean back or rock to help lift the weight.
- Ensure your shoulder stays depressed; avoid shrugging the weight up toward your ear.
- Stop the movement at shoulder height to keep the tension on the deltoid rather than the trap.
- Keep your wrist straight and firm throughout the lift.
Pro tips
- Focus on 'pushing' the dumbbell toward the wall in front of you rather than just lifting it up to maximize deltoid recruitment.
- Try a neutral grip (thumb pointing up) if you feel any pinching or discomfort in the shoulder joint.
Make it harder
- Implement a 3-second eccentric (lowering) phase to increase time under tension.
- Hold the dumbbell at the top of the movement for 2 seconds on every rep to challenge isometric strength.
Frequently asked
- What muscles does the dumbbell seated single arm front raise work?
- The dumbbell seated single arm front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.
- What equipment do you need for the dumbbell seated single arm front raise?
- The dumbbell seated single arm front raise uses dumbbell.
- Is the dumbbell seated single arm front raise good for beginners?
- Yes. The dumbbell seated single arm front raise is a beginner-friendly movement and a strong foundation to build on.