About this exercise
A seated dumbbell front raise that isolates the anterior deltoid by lifting both dumbbells forward to shoulder height. The seated position removes lower-body assistance and keeps the focus on the front of the shoulder.
Dumbbell Seated Front Raise
Step by step instructions, muscle activation and variants for the Dumbbell Seated Front Raise.
EasyFront shoulders
How to Perform
- Sit upright on a bench with a dumbbell in each hand resting on your thighs, palms facing your body
- With a slight bend in the elbows, raise both dumbbells forward and upward to shoulder height
- Hold briefly at the top, keeping the dumbbells parallel to the floor
- Lower the dumbbells back to your thighs in a controlled manner
- Keep your torso upright and avoid rocking backward during the lift
- Repeat for the prescribed number of repetitions
Muscle Activation
Primary
Front shoulders
Secondary
Side shouldersUpper chestMiddle chest
About the Dumbbell Seated Front Raise
The Dumbbell Seated Front Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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