Dumbbell Seated Single Arm Front Raise
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Shoulders
- Type
- Strength
The dumbbell seated single arm front raise is a shoulder isolation exercise that targets the anterior (front) deltoid one side at a time. Performed seated with a single dumbbell, it removes momentum and lets you focus on strict form, making it useful for building front-shoulder strength and ironing out left-to-right imbalances.
How to do the Dumbbell Seated Single Arm Front Raise
- 1Sit upright on a bench with your back supported and both feet flat on the floor.
- 2Hold a single dumbbell at the side of one thigh with an overhand grip, palm facing toward you.
- 3Brace your core and keep your shoulder down and away from your ear before you start the rep.
- 4Raise the dumbbell straight out in front of you in a controlled arc, leading with the back of your hand.
- 5Lift until your arm reaches roughly shoulder height, keeping a slight bend in your elbow throughout.
- 6Pause briefly at the top without shrugging or leaning back.
- 7Lower the dumbbell under control back to the start, resisting the weight on the way down.
- 8Complete all reps on one side, then switch the dumbbell to the other arm and repeat.
Form tips
- Keep the movement slow and deliberate so the front delt does the work rather than swinging momentum.
- Stop the lift at about shoulder height — going higher shifts the load onto the traps and upper back.
- Press your free hand against the bench or your thigh to stay stable and avoid twisting your torso.
- Start lighter than you would on a barbell front raise, since single-arm work exposes form breakdown quickly.
Common mistakes
- Swinging the torso or rocking back to fling the weight up, which removes tension from the front delt and strains the lower back.
- Shrugging the shoulder up toward the ear, which hands the work to the traps instead of the deltoid.
- Lifting the dumbbell well above shoulder height, which adds joint stress without extra deltoid benefit.
- Dropping the weight on the way down instead of lowering it slowly, wasting the eccentric portion of the rep.
Frequently asked questions
What muscles does the dumbbell seated single arm front raise work?
It primarily targets the anterior (front) deltoid of the shoulder. Working one arm at a time also recruits your core to keep the torso stable and resist twisting.
Why do it seated and one arm at a time?
Sitting with back support removes leg drive and body swing, forcing strict form, while training one arm at a time lets you focus on each side and correct strength imbalances between shoulders.
How many sets and reps should I do?
As an isolation move, 2-4 sets of 10-15 reps per arm with a moderate weight works well. Prioritize control and a full range over heavy loading.
How high should I raise the dumbbell?
Lift to about shoulder height, where your arm is roughly parallel to the floor. Raising much higher recruits the traps and adds little extra work for the front delt.
