Front raise with dumbbells (seated position)

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 15

Average per rep (lbs)*: 33

Weight counts twice!

Description: Sit on a chair or bench with a dumbbell in each hand, palms facing your body. Let the dumbbells hang straight down by your sides. Keep your elbows slightly flexed. Exhale and lift the dumbbells forward and upward in a semicircular motion until your arms are just above horizontal. Hold the position for a count of two. Inhale and slowly lower the dumbbells back to the starting position. Repeat the exercise for the prescribed number of repetitions.

Exercise ID: 00312

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Front raise with dumbbells (seated position)

Exercise tips and tricks

Maintain a Firm Grip: Ensure you have a firm but not overly tight grip on the dumbbells to maintain control and prevent your hands from tensing up.
Set Up Properly: Sit on the bench with your feet flat on the ground, back straight, and core engaged to provide stability and prevent any unnecessary strain on your lower back.
Weight Selection: Choose a weight that allows you to complete your reps with good form. It's better to start lighter and increase the weight as you become more comfortable with the exercise.
Controlled Movements: Focus on moving the dumbbells in a slow and controlled manner. Avoid using momentum to lift the weights, as this can reduce the effectiveness of the exercise and increase injury risk.
Engage Your Core: Keeping your core engaged helps stabilize your body and maintain proper form throughout the movement.
Avoid Overextension: Lift the dumbbells only to shoulder height or slightly above. Going any higher can place unnecessary stress on your shoulder joints.
Breathing Technique: Exhale as you lift the dumbbells and inhale as you lower them back to the starting position. This helps maintain rhythm and ensures proper oxygen flow to your muscles.
Keep Elbows Slightly Bent: Maintain a slight bend in your elbows throughout the movement to reduce strain on your shoulder joints and to help focus the effort on your deltoids.
Mind-Muscle Connection: Focus on your front deltoid muscles as you lift the dumbbells. Visualizing the muscle working can enhance the effectiveness of the exercise.
Avoid Leaning Back: Keep your upper body stationary to prevent leaning back, which can cause lower back strain and take the focus off your deltoids.
Check Your Posture: Periodically check your form in the mirror or have a spotter ensure you’re maintaining proper posture and technique throughout your sets.

Exercise overview

Exercise tips and tricks

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