Dumbbell Seated Front Raise
Sitting down takes your legs and hips out of the front raise, and momentum is most of what people cheat with on this movement. Expect the strict seated version to cost you a dumbbell size or two compared with standing, and treat that lighter, cleaner work as exactly the point rather than a setback.
How to do the Dumbbell Seated Front Raise
- Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
- Keep your back straight and core engaged.
- Raise the dumbbells in front of you, with your palms facing down, until they are at shoulder level.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat 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 Dumbbell Seated Front Raise work?
The Dumbbell Seated Front Raise primarily works the delts. It also involves the traps and biceps, which assist the movement and stabilise the joints.
Is the Dumbbell Seated Front Raise good for beginners?
Yes. The Dumbbell Seated 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 Dumbbell Seated Front Raise?
If you cannot do the Dumbbell Seated Front Raise, try the Seated Alternating Dumbbell 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 Dumbbell Seated 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.
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