Seated Single Arm Front Raise (How To, Benefits, Common Mistakes)
The Seated Single-Arm Front Raise isolates the front deltoid (anterior shoulder) while minimizing momentum and lower body involvement. Performing it seated helps lock in posture and forces the shoulder to do the work, making it ideal for controlled, focused shoulder training.
Alternating arms also allows you to correct imbalances and improve mind-muscle connection on each side.
Primary Muscles Worked: Anterior Deltoid
Secondary Muscles Worked: Upper Chest, Serratus Anterior, Core Stabilizers
Equipment Needed: Dumbbell and Bench or Chair
Step-by-Step Instructions
- Set-Up:
- Sit upright on a bench or chair with your feet flat on the floor and a dumbbell in one hand.
- Keep your back straight, core engaged, and the dumbbell resting at your side with your palm facing your thigh (neutral grip).
- Execution:
- Raise the dumbbell in front of you with a straight arm until your hand is at shoulder height.
- Pause briefly at the top, keeping your torso still.
- Lower the dumbbell back to the starting position with control.
- Complete all reps on one side, then switch arms—or alternate reps if preferred.
- Tips for Proper Form:
- Keep your core tight and avoid leaning back or rocking.
- Move only at the shoulder joint—don’t bend the elbow or shrug.
- Exhale as you lift and inhale as you lower.
Key Benefits
- Isolates the front delts with strict, controlled movement.
- Seated position reduces body sway and momentum.
- Helps correct strength or control imbalances between arms.
Modifications and Variations
- Easier Option:
- Use a lighter dumbbell or shorten the range of motion.
- Harder Option:
- Add a pause at the top or use a slow tempo (e.g., 3 seconds up, 3 seconds down).
- Perform both arms back-to-back with minimal rest (unilateral superset).
Common Mistakes
- Using Momentum: Don’t swing the weight—control the lift and the descent.
- Shrugging Shoulders: Keep your traps relaxed to target the delts more directly.
- Overextending: Stop at shoulder height—don’t raise the dumbbell too high.
Reps and Sets Recommendations
- For Hypertrophy: 3–4 sets of 10–12 reps per arm.
- For Endurance or Isolation: 2–3 sets of 15–20 reps with lighter weight.
- As an Accessory or Finisher: 2 sets of alternating arms to near failure with strict form.
