Alternating Seated Dumbbell Front Raise

Body region

• Shoulders

Equipment

• Dumbbells
• Flat Bench or Adjustable Bench

Technique

1. Sit tall on the end of a flat bench, feet flat, a dumbbell in each hand at your sides.
2. Turn the palms to face your thighs or the floor, elbows softly bent.
3. Raise one arm straight in front of you to shoulder height while the other stays down.
4. Lower it slowly, then raise the other arm; keep alternating.

Cues

• Keep the back off any support and the torso still.
• Keep your shoulders down away from the ears.
• Hold the elbow bend fixed through the rep.

Common mistakes

• Leaning back to swing the weight up.
• Raising the dumbbell above head height.
• Letting the resting arm swing forward.

Variations

• Incline Bench Front Raise
• Neutral-Grip Dumbbell Front Raise
• Seated Dumbbell Front Raise

Alternatives

• Barbell Front Raise
• Lateral to Front Raise