Single Dumbbell Raise

Also called single dumbbell front raise, two-hand dumbbell front raise and plate-style dumbbell raise.

Works

Shoulders, plus forearms and traps

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.

1. Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
2. Return to the starting position and repeat for the recommended amount of repetitions.

Cues

• Hold the dumbbell head, both hands.
• Arms long, soft elbows.
• Raise just above shoulder height.
• Lower slowly, no swing.

Common mistakes

• Leaning back to lift.
• Swinging from the hips.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Swap for