Seated Alternating Dumbbell Front Raise
Learn how to perform Seated Alternating Dumbbell Front Raise, a Shoulders exercise, with setup, breathing and common mistakes.
Seated Alternating Dumbbell Front Raise · Preview
Setup
Sit on a bench with the dumbbells in front of your thighs, keeping your back tall and bracing your abs and glutes. You will raise one side at a time, so brace your torso first to prevent rocking forward and back.
Start phase
Raise one dumbbell forward to shoulder height while keeping the other in front of your thigh. Think of the front of your shoulder lifting the dumbbell to reduce momentum.
End phase
Slowly lower the raised arm as you lift the opposite arm, continuing to alternate. Control the lowering speed on each side so the front delt stays under tension.
Target muscles
Focusing on one front delt at a time makes it easier to feel the tension clearly on both sides. If it feels like your arm is doing all the work, lower the weight and lift only with the front of your shoulder.
Common mistakes
Leaning your upper body back to use momentum reduces the front-delt tension. Speeding up as you alternate creates more momentum, so keep the rhythm steady.
Breathing
Exhale on the lifting side and inhale as you lower. Keep breathing as you alternate to stay stable in the seated position.
Coach tip
Alternating gives you more time to focus on each side, making the tension easier to feel. Choose a weight you can pause for 1 second at the top and lower over 2 seconds.
Log Seated Alternating Dumbbell Front Raise and track your progress with Athlogic
Get the app
