Single Dumbbell Raise
Muscles worked
Instructions
- 1With 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.
- 2Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
- 3Return to the starting position and repeat 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 | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Single Dumbbell Raise
The single dumbbell raise is a simple exercise that isolates the shoulders by raising one dumbbell, gripped by the head rather than the handle, up above shoulder level. Holding the load with both hands at once lets you use a heavier dumbbell than a one-arm raise would allow, while keeping the movement symmetrical and easy to control. It's a good introductory exercise for learning to raise a load in front of you without straining the lower back, since the torso and hips must stay completely still. Accessible to beginners, it builds a solid foundation before moving on to more technical one-arm raises.
check_circleBenefits
- check_circleIsolates the shoulders with a simple, symmetrical movement
- check_circleAllows a heavier load than a one-arm raise
- check_circleGreat introductory exercise for shoulder training
- check_circleAlso builds grip and forearm strength
lightbulbExecution tips
- lightbulbKeep the torso and hips perfectly still
- lightbulbRaise the weight to shoulder level, no higher
- lightbulbKeep the arms straight throughout
- lightbulbLower slowly instead of letting the weight drop
warningCommon mistakes
- warningUsing hip momentum to help lift the weight
- warningRaising the weight too high above the shoulders
- warningBending the elbows excessively during the raise
- warningChoosing a load too heavy for proper technique
helpFrequently asked questions
Why grip the dumbbell by the head instead of the handle?expand_more
It allows a stable, symmetrical two-hand grip suited to this specific movement.
Is this exercise beginner-friendly?expand_more
Yes, it's a good starting point for learning the movement before progressing to more technical raises.
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