Single Dumbbell Raise
The Single Dumbbell Raise isolates the Shoulders through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The forearms and traps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
Similar Exercises
Frequently Asked Questions
What muscles does the Single Dumbbell Raise work?
The Single Dumbbell Raise primarily works the Shoulders. Secondary muscles include the Forearms, Traps, which assist during the movement.
Is the Single Dumbbell Raise good for beginners?
Yes, the Single Dumbbell Raise is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Single Dumbbell Raise?
You need dumbbell to perform the Single Dumbbell Raise. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.