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Single Dumbbell Raise

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

Beginner level · Equipment: Dumbbell · Isolation

Primary muscles: Shoulders Secondary muscles: Forearms, Traps

How to perform Single Dumbbell Raise

  1. Step 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. Step 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. Step 3. Return to the starting position and repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the single dumbbell raise target?

This isolation movement primarily targets the anterior deltoid. Holding a single weight with both hands also engages the medial deltoid and upper pectorals to stabilize the load.

What is the ideal range of motion for this exercise?

Raise the dumbbell until it is level with your shoulders or slightly above eye level. Avoid lifting higher than this to prevent excessive trap engagement and potential shoulder impingement.

What are the most common mistakes to avoid during the lift?

Avoid using momentum or leaning the torso back to swing the weight up. Keep the elbows slightly bent and maintain a rigid core to ensure the shoulders perform the work.

How should beginners approach this movement for the first time?

Start with a light dumbbell to master the control of the eccentric phase. If a single dumbbell is too awkward, beginners can use a weight plate for a more neutral grip.

How should I program the single dumbbell raise in my routine?

Perform 3 to 4 sets of 12 to 15 repetitions toward the end of a shoulder or upper body session. Higher repetitions are preferred over heavy loads to maintain strict form.

Sample sets & reps for Single 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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