Dumbbell Seated One Arm Front Raise
- Músculo objetivo
- Deltoid Anterior
- Músculos sinergistas
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The dumbbell seated one arm front raise is a single-arm shoulder isolation exercise that primarily targets the front deltoid, with help from the side deltoid, upper chest (clavicular pectoralis), and serratus anterior. Performed seated and one side at a time, it removes momentum and lets you build balanced, controlled strength in the front of each shoulder.
Cómo hacer el Dumbbell Seated One Arm Front Raise
- 1Sit upright on a bench with your back tall, feet flat on the floor, and a dumbbell held in one hand resting on top of your thigh.
- 2Use a neutral or overhand (pronated) grip and let your free hand grip the bench edge for stability.
- 3Brace your core and keep your working-side shoulder pulled down, away from your ear.
- 4Raise the dumbbell forward in a controlled arc, keeping your elbow nearly straight with only a slight bend.
- 5Lift until your arm reaches about shoulder height, with the dumbbell roughly level with your eyes.
- 6Pause briefly at the top, feeling the contraction in the front of your shoulder.
- 7Lower the dumbbell slowly back to your thigh under control, resisting the weight the whole way down.
- 8Complete all reps on one side, then switch the dumbbell to the other hand and repeat.
Consejos de técnica
- Lead with the front of your shoulder, not your wrist, and avoid swinging your torso to throw the weight up.
- Keep a slight, fixed bend in your elbow throughout the set so the front deltoid does the work, not your forearm.
- Stop the raise at about shoulder height — going much higher shifts the load onto the traps.
- Use a weight light enough to keep a slow, deliberate tempo, since the single-arm version exposes any cheating.
- Keep your non-working side still and symmetrical to prevent your torso from rotating toward the lift.
Errores comunes
- Swinging the torso or using momentum to start the rep, which takes tension off the front deltoid and risks straining the lower back.
- Raising the dumbbell well above shoulder height, which recruits the traps and reduces focus on the target muscle.
- Dropping the weight quickly on the way down, wasting the eccentric portion where much of the muscle-building tension lives.
- Bending the elbow more as you fatigue, which turns the movement into a curl-like motion and shortens the lever on the shoulder.
- Shrugging the working shoulder up toward the ear, which loads the upper traps and can pinch the shoulder joint.
Preguntas frecuentes
What muscles does the dumbbell seated one arm front raise work?
It primarily works the front deltoid, with the side deltoid, upper chest (clavicular head of the pectoralis major), and serratus anterior assisting as synergists.
Why do the front raise one arm at a time?
Training one side at a time removes momentum from the other arm, helps fix strength imbalances between shoulders, and lets you focus fully on the working front deltoid through a clean range of motion.
How high should I raise the dumbbell?
Lift until your arm is roughly at shoulder height, with the dumbbell about level with your eyes. Raising much higher shifts the work to the traps and adds little for the front deltoid.
Is the seated one arm front raise good for beginners?
Yes. Sitting down and working one arm at a time makes the movement easier to control and harder to cheat, so it is a good way for beginners to learn strict front-deltoid technique with a light dumbbell.
How many sets and reps should I do?
For a shoulder isolation move like this, 2–4 sets of 10–15 reps per arm with a controlled tempo works well. Keep the weight moderate so form stays strict on every rep.
