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Exercise 0387 · REF gH5fRsC

Dumbbell Seated Alternate Front Raise exercise animation

Dumbbell Seated Alternate Front Raise

Category
Shoulders
Equipment
Dumbbell
Target
Delts

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.

How to Do the Dumbbell Seated Alternate Front Raise

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold a dumbbell in each hand with your palms facing your body and arms extended down by your sides.
  3. Keeping your arms straight, raise one dumbbell in front of you until it is parallel to the ground.
  4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. Repeat with the other arm.
  6. Alternate between arms for the desired number of repetitions.

Muscles Worked

The Dumbbell Seated Alternate Front Raise primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Biceps.

More Shoulders Exercises

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More Delts Exercises

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

Equipment Alternatives

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

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Seated Alternate Front Raise work?
The Dumbbell Seated Alternate Front Raise primarily targets the delts, with the trapezius and biceps assisting.
What equipment do I need for the Dumbbell Seated Alternate Front Raise?
The Dumbbell Seated Alternate Front Raise is done with a dumbbell.
What's a good alternative to the Dumbbell Seated Alternate Front Raise?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.