Seated Dumbbell Front Raise

Beginner Isolation

DumbbellsAdjustable bench
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A seated shoulder isolation exercise where you raise both dumbbells forward to shoulder height. Targets the front delts, with the back pad limiting body swing.

Also known as: dumbbell seated front raise, seated front raise

How to do the Seated Dumbbell Front Raise

  1. Sit upright against the pad with a dumbbell in each hand at your sides.
  2. Raise both dumbbells forward until they reach shoulder height.
  3. Keep your arms straight and your back on the pad.
  4. Slowly lower the dumbbells back to your sides.
Full technique — 6 steps
  1. Sit upright on a bench with your back against the pad and feet flat on the floor.
  2. Hold a dumbbell in each hand with your arms hanging straight down at your sides.
  3. Set your ribs down and keep your torso still before starting the raise.
  4. Raise both dumbbells straight in front of you, palms facing down, until they reach about shoulder height.
  5. Keep your arms straight and your back against the pad without shrugging.
  6. Lower the dumbbells back to your sides along the same path.

Common mistakes

  • Lifting far above shoulder height
  • Swinging the dumbbells upward
  • Leaning back to start reps
  • Shrugging shoulders during the raise
  • Bending elbows into a curl

Form cues

  • Raise to shoulder height
  • Raise straight in front
  • Stay against the pad
  • Keep ribs down
  • Don't shrug up

Substitutes by equipment

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

Resistance bands

Barbell

Kettlebell

Weight plates

Where to start and where to go next

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

  1. Easier Seated Alternating Dumbbell Front Raise Beginner
  2. This exercise Seated Dumbbell Front Raise Beginner
  3. Harder Dumbbell Lateral to Front Raise Beginner
  4. Harder Barbell Overhead Front Raise Intermediate

Too hard for now? Start with the Seated Alternating Dumbbell Front Raise.

Quick answers

What muscles does the Seated 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 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 Dumbbell Front Raise?

Strength: 3 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 Dumbbell Front Raise?

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

What is an easier version of the Seated Dumbbell Front Raise?

Seated Alternating Dumbbell Front Raise (Beginner).

What is a harder version of the Seated Dumbbell Front Raise?

Dumbbell Lateral to Front Raise (Beginner), Barbell Overhead Front Raise (Intermediate).

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