Dumbbell Seated Alternate Front Raise
Description
The dumbbell seated alternate front raise performs the front raise one arm at a time from a seated position. The seated position eliminates lower body cheating while the alternating pattern increases time under tension on each side. It is one of the strictest possible front raise variations.
Muscle Group
Equipment Required
Dumbbell Seated Alternate Front Raise Instructions
- Sit on a bench with a vertical back support and feet flat on the floor.
- Hold a dumbbell in each hand at your sides with palms facing back.
- Sit tall with chest up.
- Brace your core.
- Maintain a slight bend in the elbows throughout.
- Raise the right dumbbell forward to shoulder height while keeping the left at the side.
- Squeeze the right front delt at the top, then lower with control.
- Repeat with the left arm. Alternate sides each rep.
Dumbbell Seated Alternate Front Raise Form & Visual
Dumbbell Seated Alternate Front Raise Benefits
- Strict single-arm front delt work
- Seated position eliminates body english
- Alternating pattern increases time under tension
- Corrects left-right imbalances
- Builds front delt size
- Useful for hypertrophy training
Dumbbell Seated Alternate Front Raise Muscles Worked
- Anterior deltoid
- Pectoralis major (clavicular head)
- Trapezius (upper)
Dumbbell Seated Alternate Front Raise Variations & Alternatives
- Seated Front Raise
- Standing Front Raise
- Dumbbell Front Raise
- Cable Front Raise
