If you want to build round, sculpted shoulders with clear separation between your chest and arms, the seated dumbbell front raise is a must-have in your training toolbox. This isolation movement is specifically designed to target the anterior deltoids — the front portion of your shoulders — and build pressing strength, aesthetic detail, and shoulder stability.

Unlike overhead compound lifts, the front raise emphasizes time under tension and strict control, making it ideal for bodybuilders and physique athletes. The seated version takes it a step further by removing leg drive and momentum, forcing your shoulders to do all the work.

What Is the Seated Dumbbell Front Raise?

The seated dumbbell front raise is a shoulder isolation exercise performed while seated on a flat bench. With your feet planted and core braced, you raise a dumbbell (or two) in front of your body to shoulder height — focusing on contraction and control.

By sitting, you reduce momentum and body sway, which helps maximize activation of the anterior deltoid. This makes it a great hypertrophy tool for shoulder growth or as an accessory movement to improve performance in overhead presses and other compound lifts.

Performing front raises in a seated position minimizes compensatory movement and increases anterior deltoid recruitment
— Delgado et al., Journal of Sports Science & Medicine

Muscles Worked

The seated dumbbell front raise primarily isolates the front delts, but also activates several stabilizers:

• Primary:

  • Anterior Deltoid

• Secondary:

  • Serratus Anterior

  • Upper Pectorals

  • Trapezius (upper)

  • Biceps (as stabilizers)

Isolated front raise movements allow you to directly target the anterior delts with higher time under tension than compound lifts
— Schoenfeld, Journal of Strength and Conditioning Research

Benefits of the Seated Dumbbell Front Raise

1. Targets the Anterior Deltoid with Precision

This movement isolates the front of the shoulder, helping you develop that "capped" look and improving definition between the chest and arms.

2. Improves Shoulder Symmetry and Stability

By training the front delts in isolation, you can correct overdominance from the chest or triceps, which often take over during presses.

3. Enhances Pressing Power and Shoulder Strength

Building up your anterior delts translates to stronger overhead and horizontal pressing movements like the bench press and shoulder press.

Well-developed anterior deltoids improve shoulder flexion and force production in pressing movements
— McAllister et al., Journal of Strength and Conditioning Research

4. Prevents Momentum and Cheating

Sitting down eliminates leg drive and swinging, increasing the strictness of the movement and ensuring better deltoid isolation.

5. Great for Hypertrophy and Detail Work

Perfect for burnout sets, supersets, or volume-focused training blocks, especially when paired with lateral and rear delt work for complete shoulder development.

How To Do the Seated Dumbbell Front Raise

1. Setup

   • Sit upright on a flat bench with feet firmly planted.

   • Hold one or two dumbbells in front of your thighs with a neutral grip (palms facing in).

   • Brace your core and keep your spine tall and neutral.

2. Raise

   • Slowly raise the dumbbell(s) in front of you until your arms reach shoulder height.

   • Keep your elbows slightly bent and lead with your knuckles, not your wrists.

3. Pause and Contract

   • Hold the top position briefly and squeeze your front delts.

4. Lower Under Control

   • Slowly return the dumbbell(s) to the starting position with a 2–3 second descent.

Performing raises with a slow eccentric phase enhances muscular tension and fiber recruitment in isolation work
— Gentil et al., Journal of Strength and Conditioning Research

Programming the Seated Dumbbell Front Raise

This movement is best used in hypertrophy or accessory strength blocks to reinforce anterior deltoid function and shoulder health.

Use it in shoulder-specific days, push workouts, or upper body supersets paired with lateral raises or incline presses.

Final Thoughts on the Seated Dumbbell Front Raise

The seated dumbbell front raise is one of the best exercises for isolating and developing the front delts with intensity and precision. By eliminating momentum and forcing strict control, this exercise offers unmatched time under tension and focused muscular contraction — exactly what you need to build size, definition, and strength in your shoulders.

Add it to your next push or delt-focused session to improve symmetry, pressing strength, and shoulder aesthetics — all while reinforcing core stability and postural control from the seated position.