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Exercises › Shoulders › Single Dumbbell Raise

Single Dumbbell Raise

Single Dumbbell Raise is a beginner isolation dumbbell exercise that mainly works your shoulders, with help from your forearms and traps.

💪 Shoulders🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Single Dumbbell Raise: starting position
Starting position
Single Dumbbell Raise: end position
End position

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.

Muscles worked

Primary: ShouldersSecondary: ForearmsSecondary: Traps

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Single Dumbbell Raise alternatives

Exercises that train the same main muscle, including options with other equipment.

Lateral RaiseDumbbell · BeginnerCar DriversBarbell · BeginnerCable Lateral RaiseCable · BeginnerReverse Machine FlyesMachine · BeginnerBand Pull ApartBand · BeginnerFront Plate RaiseOther · Intermediate

FAQ

What muscles does the single dumbbell raise work?

It mainly works your shoulders; your forearms and traps assist.

How many sets and reps of single dumbbell raise should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the single dumbbell raise good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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