Dumbbell Raise
Muscles worked
Instructions
- 1Grab 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.
- 2Use 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.
- 3Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Dumbbell Raise
The dumbbell raise with high elbows looks like a classic lateral raise but continues all the way up to chin height instead of stopping at the horizontal. This extra range extends time under tension for the lateral deltoid while pulling in more upper trapezius toward the top, similar to an upright row performed with the arms spread wide instead of close together. The elbows should stay the highest point of the movement throughout, which protects the shoulders and keeps the work on the target muscles rather than the forearms. It's a great addition to your shoulder presses for building width on the side delt, using a moderate load since range and control matter more than the weight lifted. A simple exercise to add at the end of a shoulder session.
check_circleBenefits
- check_circleBuilds the lateral deltoid through a wider range than a standard raise
- check_circleBrings in the upper trapezius toward the top of the movement
- check_circleImproves shoulder control and stability
- check_circleGood complement to presses for adding shoulder width
lightbulbExecution tips
- lightbulbAlways keep the elbows higher than the forearms
- lightbulbUse a light to moderate load to preserve technique
- lightbulbPause for a second at the top of the movement
- lightbulbControl the descent instead of dropping the dumbbells
warningCommon mistakes
- warningLoading too heavy and swinging the back
- warningLetting the elbows drop below the forearms
- warningUsing momentum to swing the dumbbells up
- warningNot controlling the lowering phase
helpFrequently asked questions
How is this different from a standard lateral raise?expand_more
The range continues up to chin height instead of stopping at horizontal, adding work for the upper trapezius.
What load should I use?expand_more
A light to moderate load: full range and control matter more than the weight lifted.
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