Male model ex_GA24TV

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Shoulders · Dumbbell

Dumbbell Seated Front Raise

beginnerstrength

Dumbbell Seated Front Raise is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Shoulders · Anterior Deltoids

Secondary muscles

Upper Back · Trapezius

How to do Dumbbell Seated Front Raise

Sit upright on a bench with your back on the backrest and feet flat on the floor. Hold a dumbbell in each hand, allowing your arms to hang down by your sides. Your palms should face your thighs.
Begin the movement by raising both dumbbells in front of you, maintaining straight arms and rotating your palms to face down as the dumbbells rise.
Continue lifting until your arms are parallel to the floor and the dumbbells are at shoulder height.
Slowly and with control, lower the dumbbells back to the starting position, reversing the rotation of your palms to face your thighs again. Repeat for the desired number of repetitions.

Form tips

Avoid using momentum; focus on slow and controlled movements.
Exhale as you lift the dumbbells and inhale as you lower them.
Maintain a slight bend in your elbows to reduce strain on your joints.

Dumbbell Seated Front Raise alternatives

Barbell Front Raise

Delts · intermediate

Kettlebell Front Raise

Delts · intermediate

Band Front Raise

Delts · beginner

Plate Front Raise

Delts · intermediate

More delts exercises

Dumbbell Seated Alternate Front Raise

Delts · beginner

Dumbbell Front Raise

Delts · intermediate

Band Seated Lateral Raise

Delts · beginner

Suspension Trainer With Grips Front Raise

Delts · intermediate

Standing Front Raise Dumbbell

Delts · intermediate

Plate Full Front Raise

Delts · intermediate

Dumbbell Incline Front Raise

Delts · intermediate

Seated Plate Front Raises

Delts · beginner

Dumbbell Seated Front Raise FAQ

What muscles does Dumbbell Seated Front Raise work?

Dumbbell Seated Front Raise mainly works the delts in the shoulders (Anterior Deltoids). The upper back work as secondary muscles.

What equipment do you need for Dumbbell Seated Front Raise?

You need a dumbbell.

How many sets and reps of Dumbbell Seated Front Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Seated Front Raise good for beginners?

Yes. Dumbbell Seated Front Raise is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Dumbbell Seated Front Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Dumbbell Seated Front Raise?

Other exercises for the delts include Barbell Front Raise, Kettlebell Front Raise, Band Front Raise and Plate Front Raise.

For developers

Use Dumbbell Seated Front Raise in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_GA24TV" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_GA24TV",
  "name": "Dumbbell Seated Front Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_GA24TV/mp4-720.mp4?…",
    "poster": "https://…/ex_GA24TV/poster.jpg?…"
  }
}