Dumbbell Single-Arm Underhand Front Raise
Isolate & sculpt front deltoids! Underhand grip adds a twist to this classic raise. Perfect for targeted shoulder development.
The Dumbbell Single-Arm Underhand Front Raise mainly works the chest and shoulders, with help from the biceps and forearms. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Arm Underhand Front Raise Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Secondary
Biceps (biceps brachii); Inner Forearm (wrist flexors)
Dumbbell Single-Arm Underhand Front Raise Variations and Alternatives
How to do the Dumbbell Single-Arm Underhand Front Raise
Stand with your feet shoulder-width apart and a slight bend in your knees. Hold a dumbbell in one hand with an underhand grip (palm facing up).
Let your arm with the dumbbell hang in front of you with a slight bend at the elbow, while the other arm remains relaxed by your side.
With a steady motion, lift the dumbbell upward in front of you, keeping your arm extended, until it reaches shoulder height or slightly above.
Focus on engaging your anterior deltoids as you lift the weight with a controlled motion.
Pause for a moment at the top of the movement.
Slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions before switching arms.
Tips: Keep your body steady and avoid using momentum to lift the weight. Engage your core to maintain balance and control throughout the exercise. Allow your anterior deltoids to do the lifting work, rather than your biceps. Start with a lighter weight to perfect the technique before moving on to heavier weights. Breathe out as you lift the dumbbell and inhale as you lower it back down. Do not lift the weight too high and risk hyperextending your shoulder joint.
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Dumbbell Single-Arm Underhand Front Raise FAQs
What muscles does the Dumbbell Single-Arm Underhand Front Raise work?
The Dumbbell Single-Arm Underhand Front Raise mainly works the chest and shoulders, with help from the biceps and forearms. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Dumbbell Single-Arm Underhand Front Raise?
Dumbbells.
What workout day should the Dumbbell Single-Arm Underhand Front Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Single-Arm Underhand Front Raise variations and alternatives?
Similar exercises include the Alternating Bodyweight Upper-Chest Raise, Barbell Front Raise, Arm Bent Lift and Cable Single-Arm Neutral-Grip Front Raise.
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