Single Dumbbell Front Raise
Easy
Also known as: Two-Handed Dumbbell Front Raise
Expert Advice
If your neck takes over, use a lighter dumbbell and stop just below shoulder height rather than shrugging to finish the raise.
How-to-do Steps
- Stand with feet hip-width apart, holding one vertical dumbbell with both hands.
- Position the dumbbell in front of your thighs with elbows slightly bent.
- Raise both arms together until the dumbbell reaches approximately shoulder height.
- Lower the dumbbell slowly toward your thighs, keeping your torso still.
- Repeat for the prescribed reps, logging only the weight of the single dumbbell.
Common Mistakes
- Torso rocks backwardFix: reduce the load and keep your ribs stacked over your hips.
- Elbows bend more during liftingFix: keep the same slight bend throughout the raise.
Coach Cues
Both arms togetherStop at shoulder heightKeep your torso quiet
Short reminders to keep in mind during every set.
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Muscles Worked
Single Dumbbell Front Raise primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders80%
Secondary
Chest15%
Abs5%
Equipment
Dumbbell
Exercise Type
Strength
Why Level 2?
Easy
Standing free-weight raises require basic torso control to prevent swinging.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single Dumbbell Front Raise work?
Single Dumbbell Front Raise primarily targets the Shoulders. Secondary muscles involved include Chest, Abs. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Single Dumbbell Front Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Single Dumbbell Front Raise suitable for beginners?
Yes, Single Dumbbell Front Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Single Dumbbell Front Raise?
Torso rocks backward: reduce the load and keep your ribs stacked over your hips. Elbows bend more during lifting: keep the same slight bend throughout the raise.
