Dumbbell Seated Front Raise
- Target muscle
- Deltoid Anterior
- Synergist muscles
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
- Equipment
- Dumbbell
- Body part
- Shoulders
- Type
- Strength
The dumbbell seated front raise is a shoulder isolation exercise that targets the front of the shoulder (anterior deltoid), with assistance from the side deltoid, upper chest (clavicular head of the pectoralis major), and serratus anterior. Performed seated on a bench, it removes leg drive and momentum so you raise the dumbbells in strict, controlled fashion to build the front delts.
How to do the Dumbbell Seated Front Raise
- 1Sit upright on the end of a bench with your feet flat on the floor and your torso tall.
- 2Hold a dumbbell in each hand, arms hanging straight down at your sides with your palms facing back toward you.
- 3Brace your core and pull your shoulder blades down to keep your upper body stable against the bench.
- 4Keeping a slight bend in your elbows, raise both dumbbells straight out in front of you in a smooth, controlled arc.
- 5Stop when the dumbbells reach about shoulder height and your arms are roughly parallel to the floor.
- 6Pause briefly at the top, feeling the contraction in the front of your shoulders.
- 7Lower the dumbbells back to your sides under control, resisting the weight on the way down.
- 8Complete your reps, then set the dumbbells down safely.
Form tips
- Keep your torso still and let the front deltoids do the work — if you have to lean back to lift the weight, it is too heavy.
- Use a slow, controlled tempo in both directions; the lowering phase is where much of the muscle tension lives.
- Raise the dumbbells only to about shoulder height — going higher shifts the load off the front delt and onto the traps.
- Maintain a fixed, slight bend in your elbows throughout so the movement stays at the shoulder, not the arms.
- Exhale as you lift and inhale as you lower to keep a steady bracing rhythm.
Common mistakes
- Swinging the torso or leaning back to heave the dumbbells up, which uses momentum and takes tension off the front delts.
- Raising the dumbbells well above shoulder height, which recruits the traps and adds unnecessary shoulder strain.
- Using too much weight and bending the elbows mid-rep to cheat, turning the movement into a partial curl-and-swing.
- Shrugging the shoulders up toward the ears at the top, which transfers the work to the upper traps instead of the deltoid.
- Dropping the dumbbells quickly on the way down, wasting the lowering phase and losing muscular tension.
Frequently asked questions
What muscles does the dumbbell seated front raise work?
It mainly works the front of the shoulder (anterior deltoid), with the side deltoid, upper chest (clavicular head of the pectoralis major), and serratus anterior assisting.
Why do it seated instead of standing?
Sitting removes leg drive and makes it harder to swing or cheat with momentum, so the front delts are forced to do the work in stricter form.
How high should I raise the dumbbells?
Raise them to about shoulder height, where your arms are roughly parallel to the floor. Going higher shifts the load onto the traps rather than the front delts.
How many sets and reps should I do?
As an isolation move, 3 to 4 sets of 10 to 15 reps with a moderate, controllable weight works well. Prioritize strict form over heavy load.
Is the seated front raise good for beginners?
Yes. The seated position limits cheating and the movement is simple, making it a good way for beginners to learn to isolate the front deltoid safely.
