Smart Workout Diary

Dumbbell Seated Front Raise (Neutral Grip)

The dumbbell seated front raise with a neutral grip is an isolation exercise that lifts dumbbells forward from a seated position. It primarily trains the front deltoids while limiting momentum from the lower body, supporting shoulder strength and control.

Demonstration

Dumbbell Seated Front Raise (Neutral Grip) — demonstration 1
Dumbbell Seated Front Raise (Neutral Grip) — demonstration 2

Instructions

  1. Sit upright on a bench with both feet firmly on the floor.
  2. Hold a dumbbell in each hand at your sides with palms facing inward and elbows softly bent.
  3. Brace your torso and raise both dumbbells forward in a controlled arc until your arms are about parallel to the floor.
  4. Pause briefly without shrugging your shoulders or leaning back.
  5. Lower the dumbbells slowly to your sides and reset before the next repetition.
Muscle Group
Front Delts
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a load that lets you lift without swinging or leaning your torso.
  2. Keep your wrists neutral and maintain the palms-facing-in grip throughout the movement.
  3. Raise only to about shoulder height; higher ranges may encourage shoulder shrugging.
  4. Control the lowering phase rather than letting the dumbbells drop.
Exercise library