Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Seated Alternating Dumbbell Front Raise Overview

The alternating dumbbell front raise is a shoulder exercise used to target the front deltoids.

The front deltoid is involved in several pressing movements and working to increase the strength of this muscle group can have a positive carry-over into your heavy pushing lifts.

From an aesthetics standpoint, bigger front deltoids can lead to the appearance of a complete set of shoulders and a wider framed upper body.

Performing unilateral movements can help improve weaknesses, balance your strength and aesthetic physique, and work towards reducing injuries by addressing imbalances in the body.

Seated Alternating Dumbbell Front Raise Instructions

  1. Grab a pair of dumbbells with a neutral grip and sit on the edge of a bench with your feet around shoulder width apart. This is the starting position for the exercise.  
  2. Inhale, brace your core and slowly raise one arm vertically while keeping a slight bend in your elbow.
  3. Moving only at the shoulder, continue raising the dumbbell until your arm is just above parallel to the floor.
  4. Pause for a brief moment at the top of the movement, and slowly lower the dumbbell back to the starting position.
  5. Immediately repeat on the other arm. This is one rep.
  6. Repeat for desired reps.

Seated Alternating Dumbbell Front Raise Tips

  • Practice good form by using a lighter weight.
  • Use slow and controlled movement - avoid "swinging" the weights up and dropping them quickly.