Seated 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 firmly on the floor.
2. Hold the dumbbells with an overhand (palms down) or neutral grip, arms hanging at your sides.
3. Keep your back straight, shoulder blades slightly pulled back and core braced.
4. Keep a slight bend in your elbows and hold it for the whole set.

Execution

1. Exhale and raise both dumbbells straight in front of you to shoulder height.
2. At the top your arms are roughly parallel to the floor, hands shoulder-width apart.
3. Pause for a second without shrugging.
4. Inhale and lower the dumbbells slowly back down.

Common mistakes

• Leaning back — your back throws the weight up and the lower back gets loaded.
• Raising above your head — the traps take over and the front delts get a break.
• Jerking and dropping the dumbbells — momentum does the work and the muscle misses the lowering phase.
• Shrugging — the upper traps join in.

Beginner tips

• Sitting removes leg drive, so you'll use a bit less weight than standing — that's normal.
• Start with 3–5 kg: the front delts already get plenty of work from pressing.
• On a bench with a back, keep your back pressed against it.

Alternatives

• Seated Alternating Dumbbell Front Raise (Front Delts) — easier to stay controlled and keep the torso still
• Standing Barbell Front Raise (Front Delts) — both arms work with one bar
• Dumbbell Front Raise for Front Delts — same raise standing, no bench needed