Dumbbell Seated Front Raise
Also known as: seated dumbbell front raise
Use independent dumbbell loading to build delt size from every angle: Dumbbell Seated Front Raise belongs in your shoulder rotation.
How to do 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.
Dumbbell Seated Front Raise Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Seated Front Raise Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Easier and Harder Than Dumbbell Seated Front Raise
Swap Dumbbell Seated Front Raise For
Dumbbell Seated Front Raise — Frequently Asked Questions
How do you 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Seated Front Raise work?
The Dumbbell Seated Front Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Seated Front Raise should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Seated Front Raise good for beginners?
Not usually. The Dumbbell Seated Front Raise is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Seated Front Raise?
Try the Band Standing Rear Delt Row, Kettlebell One Arm Jerk or the Cable Kneeling Rear Delt Row (with Rope) (male). Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Seated Front Raise the same as the seated dumbbell front raise?
Yes. The Dumbbell Seated Front Raise is also commonly called the seated dumbbell front raise. Different gyms and training programs label it differently, but "seated dumbbell front raise" refer to this same movement.
