Single Dumbbell Raise
How to do the Single Dumbbell Raise
- 1
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.
- 2
Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
- 3
Return to the starting position and repeat for the recommended amount of repetitions.
How to program the Single Dumbbell Raise
Sets and reps
As an isolation movement, the Single Dumbbell Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Single Dumbbell Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Single Dumbbell Raise work?
The Single Dumbbell Raise primarily targets the Shoulders. It also recruits the Forearms, Traps as supporting muscles.
What equipment do I need for the Single Dumbbell Raise?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Single Dumbbell Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
