Seated Dumbbell Front Raise (Shoulders)

The seated dumbbell front raise is an isolation exercise for the anterior (Front deltoids) and it’s a great muscle and strength builder. The front shoulders are involved in most chest exercises and they receive a lot of stimulation but isolation work is good for really targeting the muscle to stimulate extra fibers.

Anyone can do this exercise as you only need two dumbbells of any weight, and it’s a safe movement for the shoulders if done properly. If you want to take your front delts to the next level then be sure to try this one out because it effectively isolated the anterior deltoid muscles.

In this Exercise

• Target Muscle Group: Anterior Deltoid
• Type: Strength
• Mechanics: Isolation
• Equipment: Two dumbbells, bench
• Difficulty: Beginner

Exercise Instructions

1. Grab two dumbbells and sit on the end of a bench.
2. Then position your hands in a neutral/hammer grip position and hold them down by your sides.
3. Bend your elbows slightly and slowly raise your left arm up in a semicircular motion until your hand is level with the top of your shoulder.
4. Then slowly lower your arm back down to the starting position.
5. Now repeat the movement with your right arm.
6. Then alternate until you perform the desired number of reps.

Variations & Tips

• You can also use a pronated (Overhead) hand position for the front lateral raise.
• Perform the movement slow to keep the tension on your front deltoid.
• Make sure your back is straight to protect your lower back and spine.
• Use a light or moderate weight if you’re a beginner to avoid cheating.

Watch: How to do the seated dumbbell front raise