Single Dumbbell Raise

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

Movement guide

Single Dumbbell Raise

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell

Muscle focusShoulders · Forearms · Back

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

Single Dumbbell Raise demonstrated on the 3D figure

3D demoSingle Dumbbell 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

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.

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.

Add to a routine Log a session

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.

Loading movement options…

What it works

Muscles

Main: Shoulders. Also: Forearms, Back.

Equipment

A dumbbell

Level

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

Similar moves

Seated bent-over rear delt raise demonstrated on the 3D figure

3D demoSeated bent-over rear delt raiseIntermediate · A dumbbell + A bench or box

Straight Raises on Incline Bench demonstrated on the 3D figure

3D demoStraight Raises on Incline BenchBeginner · A barbell + A bench or box

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

Browse more

Questions people ask

What muscles does the Single Dumbbell Raise work?

Mainly the shoulders, with help from the forearms and back.

What equipment do I need for the Single Dumbbell Raise?

A dumbbell.

Is the Single 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 Single Dumbbell Raise harder?

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