About this exercise
An isolation exercise for the anterior deltoid performed seated with one dumbbell, which prevents compensation from the opposite arm. The seated position provides a stable base and allows full focus on the working shoulder.
Dumbbell Seated Single Arm Front Raise
Step by step instructions, muscle activation and variants for the Dumbbell Seated Single Arm Front Raise.
MediumFront shoulders
How to Perform
- Sit upright on a bench with a dumbbell in one hand, palm facing down, arm resting at your side
- Raise the dumbbell forward and upward until your arm is parallel to the floor
- Hold briefly at the top with a slight bend in the elbow
- Lower the dumbbell slowly back to the starting position
- Complete all reps on one side before switching to the other arm
Muscle Activation
Primary
Front shoulders
Secondary
CoreSide shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Seated Single Arm Front Raise
The Dumbbell Seated Single Arm 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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