Seated Front Raise

Plant your bear-butt on the bench and lift like you are offering a jar of honey straight out in front. Keep your paws steady, shoulders down, and move with control. Your front delts will get a cozy campfire burn without any wild swinging through the forest.

Instructions

1. Sit upright on a bench with feet flat and core braced.
2. Hold dumbbells at your sides or in front of thighs with a neutral or overhand grip.
3. Set shoulders down and back; keep a slight bend in the elbows.
4. Raise the weights forward until they reach about shoulder height.
5. Pause briefly while keeping the torso still.
6. Lower under control back to the start and repeat.

Benefits

• Builds strength and size in the anterior deltoids
• Improves shoulder flexion strength for pressing and overhead tasks
• Seated position reduces momentum and encourages strict form
• Helps balance shoulder development when programmed appropriately

Key Points

• Lift to about shoulder height; stop before shrugging takes over.
• Keep ribs down and avoid leaning back.
• Maintain a soft elbow bend and consistent arm angle.
• Use a controlled tempo, especially on the way down.

Common Mistakes

• Swinging the weights or using body momentum
• Leaning back and turning the movement into an incline press
• Shrugging shoulders up toward the ears
• Raising too high and irritating the shoulder
• Locking elbows or excessively bending them into a curl