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Dumbbell Seated Front Raise animation

How to do the Dumbbell Seated Front Raise

ShouldersDeltsDumbbellIntermediate

The dumbbell seated front raise isolates the anterior deltoid with precision, removing the momentum advantage that standing variations often allow. Master this movement and you build the shoulder fullness and pressing strength that carries over to every overhead lift you do.

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Muscles worked

Primary
Deltoids
Secondary
TrapeziusTriceps

Step-by-step

  1. Sit tall on a bench with a dumbbell in each hand resting on your thighs, palms facing down and core braced.
  2. Drive both dumbbells forward and upward in a controlled arc until your arms reach shoulder height, keeping a slight bend in the elbows.
  3. Pause for a full second at the top, resisting the urge to let the weights drop, then lower them slowly over two to three counts.
  4. Return to the starting position under full control and repeat without using your legs or torso to initiate the next rep.

Common mistakes

  • Leaning back to swing the weights up — keep your torso completely upright against the bench back or maintain a rigid vertical posture to force the delts to do all the work.
  • Raising the dumbbells above shoulder height — going higher shifts tension off the anterior delt and stresses the AC joint, so treat shoulder level as your firm ceiling.
  • Using too much weight and losing wrist alignment — your wrists should stay neutral and flat throughout the lift, so drop the load until you can complete every rep without the dumbbells tilting or your grip twisting.

Pro tip — At the top of each rep, consciously tilt the front of the dumbbell very slightly downward as if pouring from a pitcher — this internal rotation keeps peak tension on the anterior deltoid rather than allowing the traps and upper chest to take over at the finish position.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Shoulders exercises

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