10 Best Dumbbell Seated Front Raise Alternatives for Limited Equipment

The Dumbbell Seated Front Raise is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Seated Alternate Front Raise, the Barbell Front Raise and the Dumbbell Seated Lateral Raise. A harder version, the Dumbbell Standing Front Raise Above Head, is listed below as a progression rather than a swap.

Dumbbell Seated Front RaiseWatch the Dumbbell Seated Front Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Seated Front Raise

The steps for the Dumbbell Seated Front Raise itself, so you can judge how close each substitute below really is.

Delts, with trapezius, biceps · Dumbbell · Beginner · Isolation

  1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
  2. Keep your back straight and core engaged.
  3. Raise the dumbbells in front of you, with your palms facing down, until they are at shoulder level.
  4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Seated Front Raise Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Seated Front Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Seated Alternate Front RaisePlay demonstration

    1. Dumbbell Seated Alternate Front Raise

    93% match

    Delts · Beginner · Isolation

    Pick this when you want to work the delts one side at a time.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a dumbbell in each hand with your palms facing your body and arms extended down by your sides.
    3. Keeping your arms straight, raise one dumbbell in front of you until it is parallel to the ground.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat with the other arm.
    6. Alternate between arms for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: raise, the same as the Dumbbell Seated Front Raise
    • Primary muscle: delts, the same as the Dumbbell Seated Front Raise
    • Equipment: free weights, the same as the Dumbbell Seated Front Raise
    • Body position: seated, the same as the Dumbbell Seated Front Raise
  2. Barbell Front RaisePlay demonstration

    2. Barbell Front Raise

    91% match

    Delts · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the delts.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
    2. Keep your arms straight and lift the barbell forward and upward until it reaches shoulder level.
    3. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: raise, the same as the Dumbbell Seated Front Raise
    • Primary muscle: delts, the same as the Dumbbell Seated Front Raise
    • Equipment: free weights, the same as the Dumbbell Seated Front Raise
    • Body position: standing, not seated
  3. Dumbbell Seated Lateral RaisePlay demonstration

    3. Dumbbell Seated Lateral Raise

    90% match

    Delts · Beginner · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
    2. Keep your back straight and core engaged.
    3. Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground.
    4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: raise, the same as the Dumbbell Seated Front Raise
    • Primary muscle: delts, the same as the Dumbbell Seated Front Raise
    • Equipment: free weights, the same as the Dumbbell Seated Front Raise
    • Body position: seated, the same as the Dumbbell Seated Front Raise
  4. Dumbbell Standing Front Raise Above HeadPlay demonstration

    Progression

    4. Dumbbell Standing Front Raise Above Head

    90% match

    Delts · Intermediate · Isolation

    Pick this when you want a harder version that still works the delts.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. Keep your arms straight and lift the dumbbells in front of you, raising them above your head.
    3. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: raise, the same as the Dumbbell Seated Front Raise
    • Primary muscle: delts, the same as the Dumbbell Seated Front Raise
    • Equipment: free weights, the same as the Dumbbell Seated Front Raise
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Front Raise
  5. Front Incline Dumbbell Raise

    5. Front Incline Dumbbell Raise

    89% match

    Delts · Intermediate · Isolation

    It still works the delts, through a different movement.

    • Dumbbell
    How to perform it
    1. Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.
    2. Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position.
    3. Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. Tip: Keep your head resting down against the bench and your legs on the floor at all times.
    4. Lower the arms back to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Seated Front Raise
    • Equipment: free weights, the same as the Dumbbell Seated Front Raise
    • Body position: seated, the same as the Dumbbell Seated Front Raise
  6. Dumbbell Front RaisePlay demonstration

    6. Dumbbell Front Raise

    85% match

    Delts · Beginner · Isolation

    Pick this when you want to work the delts with more balance to manage.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
    2. Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level.
    3. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: raise, the same as the Dumbbell Seated Front Raise
    • Primary muscle: delts, the same as the Dumbbell Seated Front Raise
    • Equipment: free weights, the same as the Dumbbell Seated Front Raise
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Front Raise

Why You Might Need a Dumbbell Seated Front Raise Alternative

You may swap the Dumbbell Seated Front Raise due to shoulder pain, lack of equipment, or the need for progressive overload. Shoulder impingement often flares during strict seated raises, so switching to a cable or landmine variation can change the plane and reduce humeral compression. Use a neutral wrist or slight scapular retraction cue to reduce glenohumeral stress while keeping emphasis on the anterior deltoid. Alternates also let you manipulate load, range of motion, and tempo to target muscle fibers more effectively or to progress with heavier, safer loading patterns.

Dumbbell Seated Front Raise FAQ

What muscles does Dumbbell Seated Front Raise work?

The primary target is the anterior deltoid, with secondary engagement from the clavicular portion of the pectoralis major and the upper trapezius. Keeping the elbow slightly bent and lifting with shoulder flexion increases deltoid motor unit recruitment while minimizing biceps involvement.

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