Dumbbell Seated Front Raise

Setup

1. 01Sit tall on a flat bench with feet planted shoulder width apart.
2. 02Hold a dumbbell in each hand resting on the thighs, palms facing back or in.
3. 03Pull the shoulder blades down and slightly back.
4. 04Brace the trunk so the torso stays vertical.

Execution

1. 01Raise both dumbbells straight in front of you with elbows slightly bent.
2. 02Stop when the arms reach shoulder height, parallel to the floor.
3. 03Pause briefly without leaning back.
4. 04Lower both dumbbells under control to the thighs.

Checkpoints

• -Both arms rise together at the same speed.
• -The dumbbells stop at shoulder height, not overhead.
• -The torso does not rock backward at the start of the rep.
• -Elbow bend stays constant through the movement.

Common mistakes

• -Swinging the torso to launch the dumbbells.
• -Shrugging the shoulders as the arms rise.
• -Letting the dumbbells free-fall on the way down.
• -Raising above shoulder height and shifting work to the traps.