One Arm Seated Dumbbell Front Raise

Key Takeaways

Welcome to AH7, where we’re all about sculpting those muscles and boosting your fitness game! Today, we’re diving into the invigorating world of the One Arm Seated Dumbbell Front Raise. If you’re craving killer shoulders and want to target those deltoids like a champ, you’re in for a treat. This article will guide you through the ins and outs of this exercise, from nailing the technique to maximizing your gains. Get ready to embrace the burn and let’s get started!

How to Perform the One Arm Seated Dumbbell Front Raise

  1. Get Set Up:
  • Sit on a flat bench with your back straight and core engaged.
  • Hold a dumbbell in one hand, with your palm facing your body and your arm fully extended.
  1. The Raise:
  • Start the movement by lifting the dumbbell forward.
  • Keep a slight bend in your elbow and maintain a controlled motion.
  • Lift until your arm is parallel to the ground or slightly above it. Don’t go higher to avoid straining your shoulder.
  1. Top Position Hold:
  • Pause for a moment at the top, feeling the tension in your shoulder muscles.
  1. Lower the Weight:
  • Lower the dumbbell back down slowly and with control, returning to the starting position.
  1. Switch Sides:
  • Complete the desired reps on one arm before switching to the other arm.
  1. Breathing:
  • Inhale as you lower the weight.
  • Exhale as you raise it.

Targeted Muscle Group

The One Arm Seated Dumbbell Front Raise primarily targets your anterior deltoid—that’s the front part of your shoulder. This exercise also engages the lateral deltoid and the upper traps to support the movement. Plus, your core muscles play a role in maintaining stability throughout the exercise.

Tips for Success

  1. Start Light: Begin with a lighter weight to ensure you’re using proper form. Gradually increase the weight as your strength improves.
  2. Mind Your Posture: Sit tall and avoid slouching to prevent strain on your back.
  3. Control is Key: Focus on controlled motions rather than swinging the weight around. This maximizes muscle engagement.
  4. Engage Your Core: Tighten your core to maintain stability and protect your lower back.
  5. Don’t Overdo the Weight: Opt for a weight that challenges you without sacrificing form. Technique trumps heavy weights.
  6. Warm-Up: Always warm up your shoulders before diving into this exercise to prevent injury.


Q1: Can I perform the One Arm Seated Dumbbell Front Raise standing instead of seated?
Absolutely! However, seated raises provide better stability, making it great for beginners.

Q2: How heavy should my dumbbell be?
Start light—around 5 to 10 pounds—and gradually increase the weight as you get comfortable with the movement.

Q3: Is this exercise only for men?
Not at all! This exercise benefits anyone looking to enhance their shoulder muscles, regardless of gender.

Q4: Can I do this exercise with both arms simultaneously?
While possible, focusing on one arm at a time helps maintain proper form and isolation.

Q5: How many reps and sets should I do?
Shoot for 3 to 4 sets of 10 to 15 reps on each arm.

Q6: Are there any alternatives to dumbbells?
Yes, resistance bands can be used as an alternative to dumbbells.

Q7: Should I arch my back during the movement?
Nope, keep your back straight to avoid straining it.

Q8: Can I do this exercise if I have a shoulder injury?
Consult your doctor before attempting any new exercises, especially if you have pre-existing injuries.

Q9: Can I combine this with other shoulder exercises in the same workout?
Absolutely! Combining exercises can create a well-rounded shoulder routine.

Q10: How long does it take to see results?
Results vary, but with consistent effort, you’ll start noticing improvements in a few weeks.

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