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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Seated Front Raise

Dumbbell Seated Front RaisePlay demonstration
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Trapezius, Biceps

How to perform Dumbbell Seated Front Raise
  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.
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Ranked 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. Open "How to perform this exercise" on a card for 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.

  1. Best match
    Dumbbell Seated Alternate Front RaisePlay demonstration

    1. Dumbbell Seated Alternate Front Raise

    93% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
    • Barbell
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
    • Dumbbell
    • Beginner
    • Isolation

    The same equipment, taken with a neutral grip.

    How to perform this exercise
    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
    • Dumbbell
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
    • Dumbbell
    • Intermediate
    • Isolation

    It still works the delts, through a different movement.

    How to perform this exercise
    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
    • Dumbbell
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
  7. Dumbbell RaisePlay demonstration

    7. Dumbbell Raise

    85% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
    2. Keep your back straight and engage your core.
    3. Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
    4. Pause for a moment at the top, then slowly lower your arms 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: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Front Raise
  8. Seated Side Lateral Raise

    8. Seated Side Lateral Raise

    84% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
    2. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
    3. Lower the dumbbells back down slowly to the starting position as you inhale.
    4. 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
    • Balance: harder to stay steady on than the Dumbbell Seated Front Raise
  9. Barbell Standing Front Raise Over HeadPlay demonstration

    9. Barbell Standing Front Raise Over Head

    82% match
    • Delts
    • Barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip.
    2. Keep your back straight and engage your core.
    3. Slowly raise the barbell in front of you, keeping your arms straight and your palms facing down.
    4. Continue lifting until the barbell is slightly above shoulder level.
    5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    6. 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
  10. Dumbbell Incline RaisePlay demonstration

    10. Dumbbell Incline Raise

    81% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
    2. Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward.
    3. Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height.
    5. Repeat for the desired number 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: lying on your back, not seated

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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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology