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Description
Seated Dumbbell Front Raise is an anterior deltoid-focused isolation exercise performed while seated. This movement specifically targets the front shoulder muscles and also secondarily affects the upper chest muscles. The seated position prevents momentum usage and provides a more controlled movement. Both arms can be worked simultaneously or alternately, each method having different advantages. The free movement nature of the dumbbell allows following a natural movement path. It is an effective auxiliary exercise for shoulder aesthetics and anterior deltoid development.
Step-by-Step Instructions
- 1
Sit on a bench, hold dumbbells in both hands and let your arms hang in front of you
- 2
Keep your back straight, engage your core, and maintain an open chest position
- 3
Keeping your arms straight, lift the dumbbells to shoulder level
- 4
Hold briefly at the top of the movement and squeeze the anterior deltoids
- 5
Return to the starting position in a controlled manner, don't let the dumbbells come to a complete stop
- 6
Keep your elbows slightly bent throughout the movement and avoid using momentum
Key Points
- ✓Sit upright on the chair, support your back
- ✓Start dumbbells at front shoulder level, palms facing body
- ✓Move arms only from the shoulder joint, elbows should remain bent
- ✓Stop your arms parallel to floor or slightly above at the top of movement
- ✓Keep your chest open and upright throughout the movement
Common Mistakes
- ✗Fully locking elbows - creates joint stress
- ✗Swinging the body - makes the exercise easier by cheating
- ✗Using too much weight - causes form breakdown
- ✗Raising shoulders at the end - engages trap muscles
- ✗Moving fast and uncontrollably - increases injury risk
Breathing
Exhale as you lift your arms up, inhale as you lower down. Maintain controlled breathing throughout the movement.
Muscle Activation
Safety
Precautions
- Those with shoulder impingement should be cautious
- Use light weights if you have rotator cuff injury
- Those with bursitis should limit movement range
- Those with neck problems should pay attention to head position
Safety Tips
- Elbows should remain slightly bent
- Only shoulders should move, body should not sway
- Lower the weight slowly, don't drop it
- Don't exceed eye level
Frequently Asked Questions
Which muscles does Seated Dumbbell Front Raise work?
Seated Dumbbell Front Raise primarily works these muscles: Shoulders. It also engages: Traps, Upper chest.
Is Seated Dumbbell Front Raise suitable for beginners?
Seated Dumbbell Front Raise is a Beginner level exercise. Learning difficulty: Easy.
Can Seated Dumbbell Front Raise be done at home?
Yes, Seated Dumbbell Front Raise can easily be done at home.
What are common mistakes when doing Seated Dumbbell Front Raise?
One of the most common mistakes: Fully locking elbows - creates joint stress
How many sets and reps for Seated Dumbbell Front Raise?
Recommended: 3-4 sets and 10-15 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Targets the front shoulder muscle (anterior deltoid)
- ✓Contributes to shoulder width
- ✓Provides better muscle isolation
- ✓Reduces knee and lower back load