Kettlebell Seated Front Raise

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet planted firmly on the floor at shoulder-width.
2. Grasp the kettlebell handle with both hands using an overhand grip or by holding the sides of the handle (the horns).
3. Rest the kettlebell between your legs with your arms fully extended and your shoulders pulled back and down.

How to do it

1. Exhale as you lift the kettlebell forward and upward in a controlled arc until your arms are parallel to the floor.
2. Maintain a slight bend in your elbows throughout the movement to protect the joints.
3. Inhale as you slowly lower the kettlebell back to the starting position, resisting gravity on the way down.
4. Follow a controlled tempo, taking roughly two seconds to lift and two seconds to lower.

Form checklist

• Keep your torso stationary; do not lean back as you lift the weight.
• Engage your core to stabilize your spine against the front-loading weight.
• Avoid shrugging your shoulders toward your ears during the lift.
• Keep your wrists neutral and firm throughout the entire range of motion.

Pro tips

• Squeeze the kettlebell handle inward as if trying to crush it to increase activation in the upper pectorals.
• Focus on lifting with your elbows rather than your hands to ensure the anterior deltoids are the primary movers.

Make it harder

• Perform a 3-second isometric hold at the top of the movement when the arms are parallel to the floor.
• Slow down the eccentric (lowering) phase to 4 seconds to maximize time under tension.

Frequently asked

What muscles does the kettlebell seated front raise work?

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

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

The kettlebell seated front raise uses kettlebell.

Is the kettlebell seated front raise good for beginners?

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

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