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Dumbbell Raise

The Dumbbell Raise primarily targets your Shoulders, with support from Biceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Compound · Pull

Primary muscles: Shoulders Secondary muscles: Biceps

How to perform Dumbbell Raise

  1. Step 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. Step 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. Step 3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific shoulder muscles do dumbbell lateral and front raises target?

Lateral raises primarily isolate the medial deltoid for shoulder width, while front raises target the anterior deltoid. Both variations focus on the shoulder complex without significant secondary muscle involvement.

What is the ideal arm position to prevent shoulder impingement during the movement?

Maintain a slight bend in the elbows and lead with the knuckles rather than the thumbs. Avoid raising the weights above shoulder height to keep the tension on the deltoids and protect the joint.

How can I avoid using momentum when performing dumbbell raises?

Control the eccentric phase by lowering the weights slowly and avoid swinging the torso to initiate the lift. Performing the exercise while seated can further eliminate leg drive and momentum.

What is a suitable progression for beginners who find dumbbells too heavy?

Beginners can start with resistance bands to provide a consistent tension profile throughout the range of motion. This allows for better control and helps establish the mind-muscle connection before moving to free weights.

What are the recommended sets and reps for shoulder isolation work?

Perform 3 to 4 sets of 12 to 15 repetitions using lighter loads to prioritize form and metabolic stress. These isolation movements are best programmed toward the end of a workout after heavy compound presses.

Sample sets & reps for Dumbbell Raise

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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