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Home » Exercise Guides

Seated Alternating Dumbbell Front Raise for Shoulder Strength

The correct way to do the seated alternating dumbbell front raise.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:12 AM EDT

Ask Question? 1

The seated alternating dumbbell front raise is an isolation exercise for the anterior (Front) deltoids. Now, although the anterior deltoids get stimulated during all pressing exercises, direct isolation work is always great for additional stimulus. Plus, you can avoid compound exercises and you can still get an effective workout.

The seated dumbbell raise should be performed with a lighter to moderate weight because the shoulders are a sensitive area. So, it’s not an exercise intended for maximum resistance unless you’re an advanced lifter. But you can still get great size gains doing this exercise if you do it safely.

Seated Alternating Dumbbell Front Raise Details
Basic Information
Body Part
Shoulders
Primary Muscles
Anterior Deltoid, Lateral Deltoid, Serratus Anterior, Trapezius, Upper Pectorals
Secondary Muscles
Core Muscles, Deltoid (Anterior), Pectoralis major
Equipment
Dumbbells, Bench Or Chair
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Cable Rear Delt Row: Target Your Posterior Deltoids & More!
  • Transform Your Triceps: Bent-Knee Bench Dip Guide
  • Revitalize Your Rhomboids: Effective Middle Back Stretch Guide
  • Warrior 2 Pose: Strengthen Your Lower Body and Core Today!

In this Exercise

  • Target Muscle Group: Anterior Deltoid
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Dumbbell
  • Difficulty: Beginner

Exercise Instructions

  1. Sit on a bench and hold a dumbbell in each hand with back straight.
  2. Bend your elbows slightly and raise one arm up until your hand is level with your head.
  3. Hold this position for a couple of seconds.
  4. Slowly reverse the motion back to the starting position.
  5. Repeat with opposite arm.

Variations & Tips

  • You can use a hammer (Neutral) grip instead of a pronated grip which can be safer on the shoulder joint.
  • You can also do both arms at the same time.
  • This exercise helps to build the anterior and lateral portions of your deltoids.
  • Use lighter to moderate weights if you’re a beginner or intermediate lifter because safety is a concern with any movements where the shoulder joint rotates.

Watch: How to do the seated alternating dumbbell front raise

Interested in measuring your progress? Check out our strength standards for Dumbbell Front Raise.

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Categories: Exercise Guides Shoulders
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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Comments 1

  1. Avatar pinkpigworld says:
    6 years ago

    Shoulder front raises with a resistance band are a muscle-building as well as a weight training exercise.

    And it targets your shoulders muscles, including anterior deltoid, lateral deltoid, and trapezius.

    Since the shoulder front raise with resistance band helps to have more muscle mass, which can lead to an increase in your strength and power.

    It means that the increased strength provides you with enough energy in the bench press, dips, and other pressing movements.

    Reply

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