Seated Alternating Dumbbell Front Raise (Front Delts)

Starting position

1. Sit on the end of a flat bench or on a bench with the back set to 90°, feet planted on the floor.
2. Hold the dumbbells with an overhand or neutral grip, arms hanging at your sides.
3. Keep your back straight, shoulders down and core braced.
4. Keep a slight bend in your elbows throughout the set.

Execution

1. Exhale and raise one dumbbell straight in front of you to shoulder height. The other arm stays still.
2. Hold for a second with the arm roughly parallel to the floor.
3. Inhale and lower the dumbbell slowly.
4. Repeat with the other arm. Keep alternating until the set is done, counting reps for each side.

Common mistakes

• Twisting or leaning toward the working arm — the back muscles take the load off the delt.
• Raising above head height — the traps take over.
• Starting the next rep before the previous dumbbell is fully down — the tempo breaks and the movement turns into swinging.
• Too much weight — you end up helping with your torso.

Beginner tips

• Alternating lets you focus on each arm and is easier when you're starting out.
• Keep your torso still, as if your back were against a wall.
• Start with 3–5 kg and do 10–12 reps per arm.

Alternatives

• Seated Dumbbell Front Raise (Front Delts) — saves time, both arms work at once
• Dumbbell Front Raise for Front Delts — same version without a bench
• Standing Barbell Front Raise (Front Delts) — one bar for both arms