Dumbbell Seated Alternate Front Raise

Dumbbell Seated Alternate Front Raise

The Dumbbell Seated Alternate Front Raise is a powerful upper body exercise that targets the shoulders and upper arms. This exercise is especially effective for strengthening the anterior deltoids, which are the muscles situated on the front of the shoulder. By using dumbbells, you can achieve a greater range of motion compared to other types of equipment, engaging more muscle fibers and promoting balanced strength development. To perform the Dumbbell Seated Alternate Front Raise, you start by sitting on a bench with a dumbbell in each hand, resting them on your thighs. Keeping your back straight and your core engaged, lift one dumbbell at a time directly in front of you until it reaches shoulder height. As you raise the weight, focus on maintaining control and a slow, controlled pace. Exhale as you lift the weight and inhale as you lower it back down to the starting position. Repeat the movement with the opposite arm. Including the Dumbbell Seated Alternate Front Raise in your workout routine can improve your shoulder stability, enhance functional strength, and contribute to an overall balanced physique. Remember to choose an appropriate weight that challenges you, but still allows you to perform the exercise correctly. As with any exercise, proper form is crucial, so concentrate on maintaining good posture throughout the movement to avoid strain on your back or neck. If you're looking to add variety to your shoulder workouts or want to focus on building stronger anterior deltoids, the Dumbbell Seated Alternate Front Raise is a fantastic choice. As always, it's essential to warm up before performing any exercise and to consult with a fitness professional or a physician if you have any existing injuries or medical conditions. So grab your dumbbells and get ready to sculpt those shoulders to perfection!


  • Sit on a bench with your feet firmly planted on the ground and your back straight.
  • Hold a dumbbell in each hand with a neutral grip, palms facing your body.
  • Let your arms hang straight down by your sides.
  • Keep your core engaged throughout the exercise to maintain stability.
  • Exhale as you lift one dumbbell forward and upward in a controlled motion, stopping parallel to the ground.
  • Keep your arm straight and avoid any swinging or jerking motions.
  • Inhale as you lower the dumbbell back down to the starting position.
  • Repeat the movement with your opposite arm, lifting the dumbbell in a controlled manner.
  • Continue alternating arms for the desired number of repetitions.
  • Keep your shoulders down and back, avoiding any hunching or shrugging.

Tips & Tricks

  • Focus on maintaining proper posture throughout the exercise
  • Engage your core muscles to stabilize your upper body
  • Start with lighter weights and gradually increase the resistance as you become more comfortable
  • Keep your movements controlled and avoid any swinging or jerking motions
  • Breathe steadily throughout the exercise, exhaling as you lift the dumbbell
  • Maintain a slight bend in your elbows to reduce stress on the joints
  • Avoid locking your knees while seated
  • Visualize lifting the dumbbell with your shoulder muscles, rather than using momentum
  • Experiment with different grip positions to target slightly different areas of the shoulder
  • Listen to your body and adjust the weight or range of motion if you experience any discomfort


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