Dumbbell Raise

The Dumbbell Raise targets the Shoulders and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.

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Dumbbell Raise - starting position

Starting position

Dumbbell Raise - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Biceps

The shoulders handles the primary load during this movement. The biceps assist as stabilizers throughout the range of motion.

How to Dumbbell Raise

  1. 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. 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. 3

    Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.

  4. 4

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

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Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

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Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

intermediate shoulders
Anti-Gravity Press - starting position

Anti-Gravity Press

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Arm Circles - starting position

Arm Circles

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

What muscles does the Dumbbell Raise work?

The Dumbbell Raise primarily works the Shoulders. Secondary muscles include the Biceps, which assist during the movement.

Is the Dumbbell Raise good for beginners?

Yes, the Dumbbell Raise is suitable for beginners. Start with light weight to master the 4-step form before adding load.

What equipment do I need for the Dumbbell Raise?

You need dumbbell to perform the Dumbbell Raise. Most commercial gyms will have this available.

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