---
title: "Dumbbell Seated Alternate Front Raise"
description: "Sit on a bench with your feet flat on the floor and your back straight, holding a dumbbell in each hand with your arms hanging at your sides, palms facing your thighs."
locale: en
slug: dumbbell-seated-alternate-front-raise
url: "https://hi.fitness/exercises/dumbbell-seated-alternate-front-raise"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats"]
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/62aa3174-dumbbell-seated-alternate-front-raise.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell Seated Alternate Front Raise

Sit on a bench with your feet flat on the floor and your back straight, holding a dumbbell in each hand with your arms hanging at your sides, palms facing your thighs.

## How to do it

1. Sit on a bench with your feet flat on the floor and your back straight, holding a dumbbell in each hand with your arms hanging at your sides, palms facing your thighs.
2. Raise your right arm straight in front of you to shoulder height while rotating the dumbbell to face down, keeping a slight bend in your elbow.
3. Lower your right arm back to the starting position.
4. Repeat by alternating arms for the desired number of repetitions.

## Form tips

- Exhale as you raise each dumbbell and inhale as you lower it.
- Avoid swinging your body or using momentum; focus on controlled movements.
- Keep a slight bend in your elbows to reduce strain on your joints.
- No bench? The edge of a sofa or a sturdy chair works just as well.

## Similar exercises

- [Barbell Front Raise](https://hi.fitness/exercises/barbell-front-raise) - Front delts · Barbell
- [EZ Bar Standing Front Raise](https://hi.fitness/exercises/ez-bar-standing-front-raise) - Front delts · EZ bar
- [Prone Front Raises Barbell on Bench](https://hi.fitness/exercises/prone-front-raises-barbell-on-bench) - Front delts · Barbell
- [Kettlebell Halo](https://hi.fitness/exercises/kettlebell-halo) - Front delts · Kettlebell
- [Low Cable Overhead Flyes](https://hi.fitness/exercises/low-cable-overhead-flyes) - Front delts · Cable
- [Dumbbell Front Raise](https://hi.fitness/exercises/dumbbell-front-raise) - Front delts · Dumbbell
- [Cable Front Raises Straight Bar](https://hi.fitness/exercises/cable-front-raises-straight-bar) - Front delts · Cable
- [Plate Front Raise](https://hi.fitness/exercises/plate-front-raise) - Front delts · Weight plate