Seated Front Raise On Chair

Muscles worked

Setup

1. Sit upright on the edge of a sturdy chair or flat bench with your feet planted firmly on the floor, hip-width apart.
2. Maintain a neutral spine with your chest lifted and your shoulders pulled back and down away from your ears.
3. Let your arms hang naturally at your sides with your palms facing your thighs.

How to do it

1. Exhale as you slowly raise both arms straight out in front of you until they are parallel with the floor (shoulder height).
2. Keep a slight, soft bend in your elbows and maintain a palms-down grip throughout the lift.
3. Pause for one second at the peak of the movement to maximize tension in the front deltoids.
4. Inhale as you slowly lower your arms back to the starting position using a controlled three-second eccentric tempo.

Form checklist

• Keep your torso completely still; do not lean back or rock to create momentum.
• Ensure your shoulders remain depressed (down) rather than shrugging up toward your ears.
• Keep your core braced to prevent your lower back from arching during the lift.
• Stop the movement at shoulder height to keep the tension on the deltoids rather than the traps.

Pro tips

• Focus on the mind-muscle connection by imagining you are pushing your hands through heavy water to create internal resistance.
• Squeeze your fists tightly throughout the set to increase irradiation and muscle fiber recruitment in the arms and shoulders.

Make it harder

• Add a 5-10 second isometric hold at shoulder height on the final rep of every set.
• Slow the tempo further to 5 seconds up and 5 seconds down to increase time under tension.

Frequently asked

What muscles does the seated front raise on chair work?

The seated front raise on chair primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the seated front raise on chair?

The seated front raise on chair requires no equipment — just your body weight.

Is the seated front raise on chair good for beginners?

Yes. The seated front raise on chair is a beginner-friendly movement and a strong foundation to build on.

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