Dumbbell Single-Arm Front Raise
Strengthen and define your shoulders! This isolation exercise targets the front deltoids for balanced upper body strength.
The Dumbbell Single-Arm Front Raise mainly works the shoulders, with help from the chest, back and traps. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Arm Front Raise Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Dumbbell Single-Arm Front Raise Variations and Alternatives
How to do the Dumbbell Single-Arm Front Raise
Stand with your feet shoulder-width apart, maintaining good posture with your back straight and core engaged.
Hold a dumbbell in one hand with your palm facing towards your body. Make sure your grip is firm but not too tight.
While keeping your arm straight, slowly raise the dumbbell in front of you. Your palm should remain facing down throughout the movement.
Lift the weight until your arm is slightly above parallel with the floor. Ensure that you are controlling the movement and not using momentum.
Hold the top position for a moment, focusing on contracting the shoulder muscles.
Slowly lower the dumbbell back to the starting position, keeping your movements controlled.
Repeat the desired number of repetitions with one arm before switching to the other arm.
Perform the exercise for the prescribed number of sets.
Tips: Keep your movements slow and controlled to maximize muscle engagement. Avoid using your back or swinging the weight; the motion should be controlled by your shoulder muscles. Breathe out as you lift the dumbbell and inhale as you lower it. Start with a lighter weight to ensure proper form before progressing to heavier weights. Keep the rest of your body stationary, focus on isolating the movement to your shoulder.
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Dumbbell Single-Arm Front Raise FAQs
What muscles does the Dumbbell Single-Arm Front Raise work?
The Dumbbell Single-Arm Front Raise mainly works the shoulders, with help from the chest, back and traps. The main muscles are the anterior deltoid.
What equipment do you need for the Dumbbell Single-Arm Front Raise?
Dumbbells.
What workout day should the Dumbbell Single-Arm Front Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Single-Arm Front Raise variations and alternatives?
Similar exercises include the Barbell Front Raise, Arm Bent Lift, Alternating Bottle-Weight Front Raise and Bottle-Weight Front Raise.
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