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Single Dumbbell Raise

Shoulders ForearmsTraps
DumbbellBeginnerIsolation
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Estimated starting range low
16.5–27.5 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1With 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.
  2. 2Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
  3. 3Return to the starting position and repeat for the recommended amount of repetitions.

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Similar lifts

Alternating Deltoid Raise 22–33 lb × 8–12 Cable Seated Lateral Raise 38.5–55 lb × 8–12 Car Drivers 49.5–71.5 lb × 8–12 Crucifix 44–82.5 lb × 8–12 Dumbbell Incline Shoulder Raise 16.5–33 lb × 8–12 Dumbbell Scaption 27.5–44 lb × 8–12
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