Sit on a bench with feet flat on the ground, holding a dumbbell in each hand at your sides, palms facing inward.
Execution
Raise one dumbbell to shoulder height with a slight bend in your elbow, palm facing down. Lower it slowly and repeat with the other arm, alternating sides for the desired reps.
Equipment required
Flat Bench, Dumbbells
Target muscles
Shoulders
More Detailed Information
Dumbbell Seated Alternate Front Raise
How to Do:
Set Up: Sit on a bench with your feet flat on the ground, holding a dumbbell in each hand, with your arms resting at your sides and palms facing inward.
Raise the Dumbbell: Keeping a slight bend in your elbow, raise one dumbbell directly in front of you to shoulder height. Your palm should face down as you lift.
Lower the Dumbbell: Slowly lower the dumbbell back to the starting position while maintaining control.
Alternate Sides: Repeat the same movement on the other arm, raising the second dumbbell while keeping the first one at rest.
Repeat: Continue alternating between arms for the desired number of repetitions.
Benefits:
The Dumbbell Seated Alternate Front Raise primarily targets the anterior deltoid (front shoulder), helping to build shoulder strength and size. By performing the exercise seated, you eliminate the use of momentum, focusing the effort on the shoulder muscles. Alternating arms improves unilateral strength and muscle balance, while also reducing the strain on your lower back by supporting the body during the exercise. This movement also enhances shoulder stability and can improve posture.
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