Exercise guide · Beginner · Compound

Dumbbell Seated Alternate Front Raise: How to Do It & Muscles Worked

The dumbbell seated alternate front raise is a shoulder exercise that targets the deltoids, with secondary emphasis on the trapezius and biceps. It is performed seated, which helps stabilize the body and isolate the shoulder muscles.

Primary muscles
Shoulders
Secondary muscles
Biceps , Traps
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell seated alternate front raise
Front view: muscles worked by the dumbbell seated alternate front raise. Primary: shoulders. Secondary: biceps and traps.
Back view: muscles worked by the dumbbell seated alternate front raise. Primary: shoulders. Secondary: biceps and traps.
Primary Secondary

How to do the dumbbell seated alternate front raise

  1. Step 1: Sit on a bench with your back straight and feet flat on the ground.
  2. Step 2: Hold a dumbbell in each hand with your palms facing your body and arms extended down by your sides.
  3. Step 3: Keeping your arms straight, raise one dumbbell in front of you until it is parallel to the ground.
  4. Step 4: Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. Step 5: Repeat with the other arm.
  6. Step 6: Alternate between arms for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell seated alternate front raise by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Seated Alternate Front Raise alternatives

More exercises that train the shoulders as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.