Dumbbell Raise
Dumbbell Raise is a resistance exercise – vertical shoulder pull exercise involving Lateral deltoid, Upper trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Lateral deltoid, Upper trapezius
- Secondary muscles
- Anterior deltoid, Biceps brachii, Brachialis, Forearms
- Exercise type
- Resistance exercise – vertical shoulder pull
Exercise technique
- Standing hold
Hold both dumbbells beside your thighs with palms facing backward.
- Base
Stand with feet at a balanced width and torso upright without locking your knees.
- Start
Leave a slight elbow bend and keep the weights close to your body.
- Pull out and up
Lead with your elbows above your hands to raise the dumbbells in an upright row.
- Comfortable limit
Stop at upper-chest height as shoulder comfort allows; do not force the weights toward your chin.
- Descent
Slowly lower your elbows to return the loads beside your thighs.
- Repeat
Once the dumbbells settle, repeat the same close path with both arms.
Key technique points
- Lead the pull with your elbows.
- Keep the dumbbells close to your body.
- Raise both arms evenly.
- Let shoulder comfort determine the top limit.
- Do not swing through your lower back.
- Do not hit your thighs on the descent.
Common mistakes
Turning it into a straight-arm raise
Do not maintain the same small elbow bend and use a wide lateral arc; allow the elbows to bend in the upright pull of this variation.
Aiming for the chin
Do not forcefully compress your shoulders to raise the dumbbells too high; reverse at a comfortable upper limit.
Moving the loads away
Do not let the dumbbells drift forward from your torso; reduce unnecessary leverage on the shoulders.
Excessive wrist bending
Do not fold your wrists to bring your hands up to your elbows; maintain a natural forearm angle.
Torso momentum
Do not launch the weights with knee or hip swings; choose a load suited to a controlled shoulder pull.
Hard bottom contact
Do not strike your legs and immediately lift again; stop swinging at the end of the descent.
Frequently asked questions
Dumbbell Raise: why is “Turning it into a straight-arm raise” a mistake?
Do not maintain the same small elbow bend and use a wide lateral arc; allow the elbows to bend in the upright pull of this variation.
Dumbbell Raise: why is “Aiming for the chin” a mistake?
Do not forcefully compress your shoulders to raise the dumbbells too high; reverse at a comfortable upper limit.
Dumbbell Raise: why is “Moving the loads away” a mistake?
Do not let the dumbbells drift forward from your torso; reduce unnecessary leverage on the shoulders.
Dumbbell Raise: why is “Excessive wrist bending” a mistake?
Do not fold your wrists to bring your hands up to your elbows; maintain a natural forearm angle.
Dumbbell Raise: why is “Torso momentum” a mistake?
Do not launch the weights with knee or hip swings; choose a load suited to a controlled shoulder pull.
Dumbbell Raise: why is “Hard bottom contact” a mistake?
Do not strike your legs and immediately lift again; stop swinging at the end of the descent.
What should I focus on when doing Dumbbell Raise?
Lead the pull with your elbows. Keep the dumbbells close to your body. Raise both arms evenly. Let shoulder comfort determine the top limit. Do not swing through your lower back. Do not hit your thighs on the descent.
Related exercises
- Arnold Press
- Barbell Push Press
- Single-arm Cable Lateral Raise
- Alternating Cable Shoulder Press
- Alternating Deltoid Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.