Dumbbell Raise

How to do the Dumbbell Raise

1. Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	biceps
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Back Flyes - With Bands Resistance Bands External Rotation with Band Resistance Bands Band Pull Apart Resistance Bands Double Kettlebell Snatch Kettlebell Handstand Push-Ups Bodyweight One-Arm Kettlebell Snatch Kettlebell

Harder than the Dumbbell Raise

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the Dumbbell Raise with

Opposing middle back work — alternate sets without extra rest.

Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back One-Arm Dumbbell Row middle back

Common questions

What muscles does the Dumbbell Raise work?

The Dumbbell Raise primarily works the shoulders, with the biceps as secondary movers. Barbell Rear Delt Row, Cable Rope Rear-Delt Rows, and Dumbbell One-Arm Upright Row train the same muscle, across 9 equipment types.

What equipment do you need for the Dumbbell Raise?

Dumbbells. Without dumbbells, Back Flyes - With Bands, External Rotation with Band, and Band Pull Apart train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Dumbbell Raise suitable for beginners?

Yes, the Dumbbell Raise is rated beginner. One-Arm Kettlebell Split Snatch, One-Arm Kettlebell Snatch, and Double Kettlebell Snatch are the progressions from here.

Where should the Dumbbell Raise go in a workout?

Early — the Dumbbell Raise is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Bent Over Two-Dumbbell Row and Bent Over Two-Dumbbell Row With Palms In later.

Similar exercises

Barbell Rear Delt Row Barbell Cable Rope Rear-Delt Rows Cable Machine Dumbbell One-Arm Upright Row Dumbbell Low Pulley Row To Neck Cable Machine Smith Machine One-Arm Upright Row Machine Back Flyes - With Bands Resistance Bands