Dumbbell Raise

A beginner strength exercise for the shoulders and biceps, done with a dumbbell.

Movement guide

Dumbbell Raise

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell

Muscle focusShoulders · Biceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Dumbbell Raise demonstrated on the 3D figure

3D demoDumbbell RaiseBeginner · A dumbbell

Beginner grade (source-assigned).

Harder option

Bent-over cable rear raise demonstrated on the 3D figure

3D demoBent-over cable rear raiseIntermediate · A cable machine

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Biceps.

Equipment

A dumbbell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating front raise demonstrated on the 3D figure

3D demoAlternating front raiseBeginner · A dumbbell

Cable front raise demonstrated on the 3D figure

3D demoCable front raiseBeginner · A cable machine

Cable lateral raise demonstrated on the 3D figure

3D demoCable lateral raiseBeginner · A cable machine

Dumbbell lateral raise demonstrated on the 3D figure

3D demoDumbbell lateral raiseBeginner · A dumbbell

Front raise demonstrated on the 3D figure

3D demoFront raiseBeginner · A dumbbell

Lateral raise to front raise demonstrated on the 3D figure

3D demoLateral raise to front raiseBeginner · A dumbbell

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Questions people ask

What muscles does the Dumbbell Raise work?

Mainly the shoulders, with help from the biceps.

What equipment do I need for the Dumbbell Raise?

A dumbbell.

Is the Dumbbell Raise good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Bent-over cable rear raise.

How do I make the Dumbbell Raise harder?

Progress to the Bent-over cable rear raise, or add load, range or slower lowering once your form is solid.