Seated Alternate Dumbbell Front Raise

Exercise / Shoulders

Seated Alternate Dumbbell Front Raise overview

The Seated Alternate Dumbbell Front Raise is a unilateral isolation exercise targeting the front deltoids. Performing this exercise while seated provides additional stability, allowing you to focus on each shoulder independently. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Seated Alternate Dumbbell Front Raise in your strength training routine.

The Seated Alternate Dumbbell Front Raise primarily targets the front deltoids.

Seated Alternate Dumbbell Front Raise how to perform

  • Step 1: Sit on a bench with back support, holding a dumbbell in each hand with a neutral grip.
  • Step 2: Allow the dumbbells to hang in front of your thighs with your arms fully extended.
  • Step 3: Keep your core engaged, chest up, and maintain a neutral spine.
  • Step 4: Lift one dumbbell straight in front of you, leading with your arm and keeping it extended.
  • Step 5: Lift until your arm is parallel to the ground or slightly above shoulder height.
  • Step 6: Lower the dumbbell back down to the starting position with control.
  • Step 7: Repeat the movement with the opposite arm.


Perform each repetition with controlled movements, focusing on the engagement of the front deltoids.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Use a weight that allows you to maintain proper form and control throughout the movement.
  • Keep a slight bend in your elbow to avoid unnecessary stress on the joint.
  • Control the descent of the dumbbell to maximize muscle engagement.
  • Maintain a steady and controlled pace, avoiding the use of momentum.


  1. Simultaneous Seated Dumbbell Front Raise: Raise both dumbbells at the same time for a bilateral approach.
  2. Plate Front Raise: Hold a weight plate instead of dumbbells for a different grip and muscle activation.
  3. Cable Seated Front Raise: Utilize a cable machine for constant tension throughout the movement.
  4. Alternating Cross-Body Seated Front Raise: Lift each dumbbell diagonally across your body for a varied angle of engagement.