Single Dumbbell Raise

How to do the Single Dumbbell Raise

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

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	forearms, traps
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

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

Band Pull Apart Resistance Bands Internal Rotation with Band Resistance Bands Lateral Raise - With Bands Resistance Bands Handstand Push-Ups Bodyweight Back Flyes - With Bands Resistance Bands External Rotation with Band Resistance Bands

Superset the Single 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 Single Dumbbell Raise work?

The Single Dumbbell Raise primarily works the shoulders, with the forearms and traps as secondary movers. Band Pull Apart, Bent Over Low-Pulley Side Lateral, and Cable Seated Lateral Raise train the same muscle, across 9 equipment types.

What equipment do you need for the Single Dumbbell Raise?

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

Is the Single Dumbbell Raise suitable for beginners?

Yes, the Single Dumbbell Raise is rated beginner. 54 harder options for the same muscle are catalogued.

Where should the Single Dumbbell Raise go in a workout?

Late — the Single Dumbbell Raise is isolation work, so it follows your compounds. Supersetting it with Bent Over Two-Dumbbell Row and Bent Over Two-Dumbbell Row With Palms In cuts session time without extra rest.

Similar exercises

Band Pull Apart Resistance Bands Bent Over Low-Pulley Side Lateral Cable Machine Cable Seated Lateral Raise Cable Machine Car Drivers Barbell Dumbbell Scaption Dumbbell Side Laterals to Front Raise Dumbbell