Shoulders Exercise · Dumbbell

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Dumbbell Seated Alternate Front Raise

Sitting down for alternating front raises removes any leg drive or torso lean that could sneak into a standing version, isolating the front deltoid strictly on each side in turn. Alternating arms also gives each side a brief rest while the other works, which some lifters use to push a couple of extra reps. Since front delts already get plenty of indirect work from pressing, this is best used sparingly rather than as a program staple.

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Also known as: Db Seated Alternate Front Raise, Dumbell Seated Alternate Front Raise

Category

Shoulders

Equipment

Dumbbell

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Seated Alternate Front Raise

1. Sit on a bench with your back straight and feet planted on the floor.
2. Hold a dumbbell in each hand with your palms facing your body and your arms extended down at your sides.
3. Keeping your arms straight, raise one dumbbell in front of you until it reaches shoulder height.
4. Hold briefly at the top, then lower the dumbbell back down under control.
5. Do the same with the other arm.
6. Perform the set reps for your first side, then mirror the movement on your opposite side with equal focus.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Seated Alternate Front Raise mainly targets your Delts, with your Trapezius helping support the movement, along with your Biceps.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Cable Front Raise Cable · Delts Lever Lateral Raise Leverage Machine · Delts

FAQ

What muscles does the Dumbbell Seated Alternate Front Raise work?

The Dumbbell Seated Alternate Front Raise mainly works your delts. It also helps strengthen your trapezius and biceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Seated Alternate Front Raise?

You do the Dumbbell Seated Alternate Front Raise with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Seated Alternate Front Raise?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Seated Alternate Front Raise?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Seated Alternate Front Raise?

The Band Y-Raise trains your delts with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.