LiftSetsLiftSets / Exercises / Single Dumbbell Raise
Single Dumbbell Raise
Works the shoulders. Helped by the forearms, traps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
shouldersforearmstraps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | dumbbell |
|---|---|
| Level | beginner |
What to think about
- Slight bend in the elbow, kept fixed.
- Lift to eye level, no higher.
- No swing from the hips.
How to do it
- 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.
- Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
- Return to the starting position and repeat for the recommended amount of repetitions.
Other exercises for the shoulders
- Alternating Cable Shoulder Press
- Alternating Kettlebell Press
- Arnold Dumbbell Press
- Back Flyes - With Bands
- Band Pull Apart
- Barbell Shoulder Press
- Bent Over Dumbbell Rear Delt Raise With Head On Bench
- Cable Seated Lateral Raise
Track it in LiftSets
Log single dumbbell raise with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store