Seated Alternating Dumbbell Front Raise.

Make every rep count.

1. 01

   Sit on the edge of a bench with feet about shoulder-width apart. Hold two dumbbells at your sides with a neutral grip (palms facing in). Stand tall through your chest and brace your core.

2. 02

   Inhale, then raise one dumbbell straight in front of you by moving only at the shoulder. Keep a soft bend in the elbow and avoid swinging.

3. 03

   Lift until your arm is at or just slightly above shoulder height (just above parallel to the floor).

4. 04

   Briefly pause at the top, then lower slowly back to your side under control.

5. 05

   Immediately repeat with the other arm—that’s 1 rep.

6. 06

   Form cues: Keep your torso still, shoulders down and back, and don’t let the weight drift out wide or shrug up toward your ears.