How to do the Dumbbell Seated Alternate Front Raise
Dumbbell Seated Alternate Front Raise is a beginner single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Trapezius and Biceps.
Dumbbell Seated Alternate Front Raise demonstration · © GymiaFit
Dumbbell Seated Alternate Front Raise at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Biceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Seated Alternate Front Raise step by step
- 1Sit on a bench with your back straight and feet flat on the ground.
- 2Hold a dumbbell in each hand with your palms facing your body and arms extended down by your sides.
- 3Keeping your arms straight, raise one dumbbell in front of you until it is parallel to the ground.
- 4Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 5Repeat with the other arm.
- 6Alternate between arms for the desired number of repetitions.
Dumbbell Seated Alternate Front Raise — questions
What muscles does the Dumbbell Seated Alternate Front Raise work?
The Dumbbell Seated Alternate Front Raise primarily targets the Delts. It also recruits the Trapezius, Biceps as secondary movers.
What equipment do I need for the Dumbbell Seated Alternate Front Raise?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Seated Alternate Front Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Seated Alternate Front Raise?
Dumbbell Front Raise, Dumbbell Front Raise V. 2, Dumbbell Full Can Lateral Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Seated Alternate Front Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.