The seated alternating front raise works the front of the shoulder one arm at a time. You sit upright with a light dumbbell in each hand, lift one arm forward to shoulder height with the elbow nearly straight, lower it, and then lift the other. Sitting takes the legs and lower back out of the movement, which makes it harder to swing the weight up.

How to do the seated alternating front raise

Sit near the front of a sturdy chair or bench with your back upright and your feet flat on the floor, about hip width apart.
Hold a light dumbbell in each hand with your arms hanging by your sides and your palms facing in, as the video shows. The voice guide rests the weights on your thighs to start, and either way is fine.
With just a soft bend in the elbow, lift one arm forward until your hand is level with your shoulder. Let the palm turn to face the floor as the arm comes up, so the dumbbell ends up level across your hand, as in the video.
Pause for a moment, then lower it slowly back to where it started.
Lift the other arm the same way, and keep taking turns.

What you should feel

Effort at the front of the shoulder on the lifting side, growing as the hand nears shoulder height. The other arm rests while it waits its turn.

Common mistakes

Leaning back or twisting your trunk to help the weight up.
Raising the hand higher than your shoulder.
Shrugging the working shoulder toward your ear.
Hurrying from one arm to the other so the weights swing.

How often

Many programs use 2 to 3 sets of 8 to 12 lifts on each arm with a light weight, 2 or 3 times a week. Your physio will adjust this.

Stop and check with your physio if

Sharp pain, or a catch, at the front or top of the shoulder as the arm rises.
The shoulder feels as though it is giving way.
Pain, pins and needles or numbness spreading down your arm or into your hand.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
A sudden pop or tearing feeling in the shoulder that brings sharp pain, new weakness or trouble lifting the arm. Stop and contact your surgical team the same day, or get medical advice the same day if you have not had surgery.
The shoulder feels as if it has slipped out of place, looks a different shape or suddenly locks so you cannot move the arm, or your hand turns cold, pale or blue. Go to an emergency department straight away, without driving yourself, and do not try to put the shoulder back in yourself.

From the clinic

Taking turns gives each arm a short rest and lets you compare the two sides. If one side struggles, choose a weight light enough for that arm and use the same one on both. If you have high blood pressure, breathe steadily through every repetition and never hold your breath. Sitting also suits anyone who feels unsteady standing with a weight in each hand. The dumbbell front raise is the standing version with both arms together, and the lateral raise takes the arms out to the sides instead.

After shoulder surgery, including a rotator cuff repair, or after a shoulder fracture or dislocation, follow your surgeon's or physio's plan, and do only the movements and range they have cleared. Many plans allow only passive movement at first, where the arm is moved for you and its muscles stay relaxed. Holding a weight out in front on a long arm is heavy work for the shoulder, so after surgery or a dislocation it usually comes later, once lighter exercises such as isometric shoulder flexion feel easy.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Seated alternating front raise