Seated Dumbbell Front Raise: Video Tutorial & Exercise Guide
| Workout | Seated Dumbbell Front Raise |
| Primary Muscle Group | Shoulders |
| Secondary Muscle Group | None |
| Equipment Required | Dumbbell |
| Force Type | Isotonic |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Seated Dumbbell Front Raise: Video Tutorial & Exercise Guide
How to do Seated Dumbbell Front Raise – Step-by-Step Guide
- Step 1: Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with an overhand grip. Let your arms hang down at your sides, palms facing your thighs.
- Step 2: Engage your core and keep your back straight. Begin by raising one or both dumbbells in front of you, maintaining a slight bend in your elbows. Lift until your arms are parallel to the floor.
- Step 3: Hold the position at the top for a brief second, feeling the contraction in your front deltoids.
- Step 4: Slowly lower the dumbbells back to the starting position, keeping control of the movement.
- Step 5: Repeat for the desired number of repetitions, ensuring that your form remains strict throughout the movement.
Seated Dumbbell Front Raise Overview
The Seated Dumbbell Front Raise is a shoulder exercise that specifically targets the anterior (front) deltoids. It is an isolation movement that helps build shoulder strength and definition. Performing this exercise in a seated position minimizes the use of momentum, allowing for stricter form and better focus on the target muscle group.
This exercise is particularly useful for those looking to improve shoulder size and strength, as well as for athletes seeking to enhance overhead pressing power.
Benefits of Seated Dumbbell Front Raise
The Seated Dumbbell Front Raise is excellent for isolating and strengthening the anterior deltoids, helping to improve shoulder aesthetics and overhead strength. Since it reduces the use of momentum compared to standing versions, it allows for better form and greater muscle engagement.
In addition, this exercise helps balance shoulder development, especially when combined with lateral and rear delt exercises. It can also improve shoulder stability, which is crucial for preventing injury and enhancing performance in other pressing exercises.
Seated Dumbbell Front Raise: Pro Tips & Advanced Techniques
Avoid swinging or using momentum to lift the weights; focus on lifting with your deltoids. Keep your core tight and back straight throughout the movement to maintain stability. For added difficulty, you can alternate arms or slow down the lowering phase to increase time under tension. To avoid overstraining your shoulder joints, do not raise the dumbbells above shoulder level.
Progression Plan for Seated Dumbbell Front Raise
| Level | Sets | Reps | Progression Tips |
|---|---|---|---|
| Beginner | 2-3 | 8-10 | Start with light dumbbells and focus on controlling the movement to prevent using momentum. |
| Intermediate | 3 | 10-12 | Gradually increase the weight while maintaining strict form, slowing down the eccentric phase for added intensity. |
| Advanced | 4 | 12-15 | Use heavier weights or slow down the movement for added time under tension. You can also add a pause at the top to maximize shoulder engagement. |
Frequently Asked Questions (FAQs) of Seated Dumbbell Front Raise
What muscles do Seated Dumbbell Front Raises target?
This exercise primarily targets the anterior deltoids (front shoulders), while also engaging the upper chest and core for stabilization.
Can beginners perform Seated Dumbbell Front Raises?
Yes, beginners can start with lighter weights to focus on form and gradually build strength before increasing the load.
How can I make Seated Dumbbell Front Raises more challenging?
Increase the weight, slow down the movement, or hold the top position for a brief pause to add time under tension and challenge your shoulders further.
What common mistakes should I avoid during Seated Dumbbell Front Raises?
Avoid swinging the weights or lifting them too high. Focus on controlling the movement and keeping the range of motion limited to shoulder height.
How often should I include Seated Dumbbell Front Raises in my routine?
Incorporate this exercise 1-2 times per week as part of your shoulder routine for balanced deltoid development and improved upper-body strength.
