Single Dumbbell Raise
Single Dumbbell Raise is a strength - shoulder flexion with one shared load exercise involving Anterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid
- Secondary muscles
- Clavicular head of pectoralis major, Serratus anterior, Middle deltoid, Rectus abdominis
- Exercise type
- Strength - shoulder flexion with one shared load
Exercise technique
- Base
Stand with your feet wide and balanced.
- Grip
Hold the dumbbell head securely with both hands so it cannot slip.
- Start
Keep your arms long and hold the load in front of your waist and thighs.
- Torso
Stabilize your hips and control your ribs.
- Raise
Lift the dumbbell in front of you through a controlled arc.
- Limit
Stop around shoulder height or at your comfortable angle.
- Lower
Lower the load slowly along the same arc.
Key technique points
- Check that the dumbbell head is suitable for gripping.
- Keep both hands at equal height.
- Maintain a small, soft elbow bend.
- Do not generate momentum from your lower back.
- Keep the load away from your face.
- Exhale as you raise.
Common mistakes
Losing the grip on the dumbbell head
Do not use a round or slippery load that is unsuitable for holding.
Swinging from the hips
Do not perform the front raise with body momentum.
Forcing excessive height
Do not seek an overhead path beyond comfortable shoulder flexion.
Twisting the wrists
Do not force strained joint angles to hold the dumbbell head.
Curling the elbows
Do not turn the shoulder raise into a biceps curl.
Dropping the load
Do not release the long arm lever downward without braking.
Frequently asked questions
Single Dumbbell Raise: why is “Losing the grip on the dumbbell head” a mistake?
Do not use a round or slippery load that is unsuitable for holding.
Single Dumbbell Raise: why is “Swinging from the hips” a mistake?
Do not perform the front raise with body momentum.
Single Dumbbell Raise: why is “Forcing excessive height” a mistake?
Do not seek an overhead path beyond comfortable shoulder flexion.
Single Dumbbell Raise: why is “Twisting the wrists” a mistake?
Do not force strained joint angles to hold the dumbbell head.
Single Dumbbell Raise: why is “Curling the elbows” a mistake?
Do not turn the shoulder raise into a biceps curl.
Single Dumbbell Raise: why is “Dropping the load” a mistake?
Do not release the long arm lever downward without braking.
What should I focus on when doing Single Dumbbell Raise?
Check that the dumbbell head is suitable for gripping. Keep both hands at equal height. Maintain a small, soft elbow bend. Do not generate momentum from your lower back. Keep the load away from your face. Exhale as you raise.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Dumbbell Thruster
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.