Seated Alternating Dumbbell Front Raise — how to, muscles worked, alternatives

How to do the Seated Alternating Dumbbell Front Raise

Sit on the bench with your feet flat on the floor, holding a dumbbell in each hand.
Slowly raise one dumbbell forward until it reaches shoulder height.
Lower the weight back down slowly to your starting position.
Repeat on the other side, alternating arms for each repetition.

Full technique — 7 steps

Sit tall on the end of a flat bench with your feet flat on the floor.
Hold a dumbbell in each hand with arms hanging at your sides and palms facing inward.
Set your ribs down, keep a slight bend in your elbows, and hold that arm position.
Raise one dumbbell forward in front of your body until it reaches about shoulder height.
Keep your torso upright and the other dumbbell at your side without leaning back.
Lower the dumbbell back to your side under control along the same path.
Raise the other arm next, alternating arms each rep.

Common mistakes

Leaning back to start reps
Swinging the dumbbell upward
Raising far above shoulder height
Changing elbow bend mid-rep
Shrugging shoulders during the raise

Form cues

Raise straight in front
Lift to shoulder height
Slight elbow bend, fixed angle
Keep torso quiet
Keep ribs down

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Seated Alternating Dumbbell Front Raise Beginner
Harder Chest Supported Dumbbell Front Raise Beginner
Harder Dumbbell Lateral to Front Raise Beginner

Quick answers

What muscles does the Seated Alternating Dumbbell Front Raise work?

Primary: Front delts 9/10. Also works: Side delts 5/10, Upper chest 4/10, Serratus anterior 4/10, Traps 3/10.

When should I do the Seated Alternating Dumbbell Front Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Seated Alternating Dumbbell Front Raise?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Seated Alternating Dumbbell Front Raise?

Resistance bands: Resistance Band Front Raise, Resistance Band Y-Raise. Barbell: Barbell Overhead Front Raise, Chest Supported Barbell Front Raise. Kettlebell: Kettlebell Front Raise. Weight plates: Plate Steering Wheel, Plate Front Raise.