Seated Alternating Dumbbell Front Raise
In SetGrip: Dumbbell Front Raise (Seated Alternating)
Alternating arms while seated stacks two constraints onto the front raise: the bench removes leg drive, and the stillness of the resting arm exposes any torso rock immediately. A set runs twice as long as two-arm work at the same rep count, which quietly makes small dumbbells feel like a real finisher.
How to do the Seated Alternating Dumbbell Front Raise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in each hand with your palms facing your body and arms extended down by your sides.
- Keeping your arms straight, raise one dumbbell in front of you until it is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat with the other arm.
- Alternate between arms for the desired number of repetitions.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Seated Alternating Dumbbell Front Raise work?
The Seated Alternating Dumbbell Front Raise primarily works the delts. It also involves the traps and biceps, which assist the movement and stabilise the joints.
Is the Seated Alternating Dumbbell Front Raise good for beginners?
Yes. The Seated Alternating Dumbbell Front Raise is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Seated Alternating Dumbbell Front Raise?
If you cannot do the Seated Alternating Dumbbell Front Raise, try the Dumbbell Seated Front Raise, the Dumbbell Front Raise or the Alternating Dumbbell Front Raise. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated Alternating Dumbbell Front Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
Track the Seated Alternating Dumbbell Front Raise in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.