Shoulders · Dumbbell
Dumbbell Seated Alternate Front Raise
How to do the dumbbell seated alternate front raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Sit upright on a bench with a dumbbell in each hand resting on your thighs, palms facing down. Raise one arm straight in front of you to shoulder height, lower it, then alternate to the other arm. Sitting removes leg drive and keeps the front delts isolated.
- 1Feel your front delt lift each arm to shoulder height
- 2Keep your palm down and a slight bend in the elbow as you raise
- 3Brace your core and keep your torso still as you alternate
Common mistakes
- Don't swing the weight up or lift above shoulder level
- Avoid leaning back or rocking to start the rep
- Don't shrug your traps as the dumbbell rises
Muscles worked
The dumbbell seated alternate front raise mainly works the front delts, with the side delts assisting.
- Front DeltsPrimary
- Side DeltsSupport
- ForearmsMinor
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the dumbbell seated alternate front raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.