Dumbbell Seated Alternate Front Raise

Setup

1. 01Sit tall on a flat bench with feet planted and a dumbbell in each hand.
2. 02Let the dumbbells hang at your sides or rest them on the front of your thighs, palms facing back.
3. 03Pull the shoulder blades down and slightly back, and brace the trunk against the bench-free backrest position.
4. 04Keep a soft bend in both elbows that stays fixed for the whole set.

Execution

1. 01Raise one dumbbell straight in front of you to shoulder height with the elbow slightly bent.
2. 02Pause briefly at the top without shrugging the working shoulder.
3. 03Lower the dumbbell under control back to the start.
4. 04Repeat with the other arm and keep alternating, one arm moving at a time.

Checkpoints

• -Torso stays vertical with no rocking backward to start the raise.
• -The dumbbell stops at shoulder height, roughly parallel to the floor.
• -The non-working arm stays still instead of counter-swinging.
• -The traps stay relaxed; the delt does the lifting.

Common mistakes

• -Leaning back to swing the weight up because the bench blocks leg drive.
• -Raising the dumbbell well above shoulder height and shifting stress to the traps.
• -Dropping the weight instead of controlling the eccentric.
• -Using loads heavy enough to force a bent-and-straighten elbow cheat.