Dumbbell Raise
A standing dumbbell raise that lifts the weights out to the sides and up toward chin height, building the shoulders with some help from the biceps. It is a simple isolation style move for beginners.
How to do the dumbbell raise
- Stand tall holding a dumbbell in each hand at your sides, palms facing behind you, with a slight bend in your elbows.
- Keep your back straight; this is your starting position.
- Lift the dumbbells out to the sides as you exhale, leading with your elbows.
- Continue raising until the dumbbells are roughly level with your chin, keeping your torso still.
- Pause for a second at the top of the movement.
- Lower the dumbbells back down slowly as you inhale, then repeat.
Original library instructions (4 steps)
- Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Swinging the torso to help lift the weight; keep the body still and let the shoulders do the work.
- Letting the elbows drop below the dumbbells during the lift; keep the elbows leading and slightly higher.
- Using a weight too heavy to control through the full range; lighten the load if the top position feels rushed.
- Locking the elbows straight; keep a slight bend throughout to protect the joint.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your torso stationary throughout the set rather than using momentum from your hips.
- Pause briefly at the top of each rep for a stronger contraction in the shoulders.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the dumbbell raise good for beginners?
Yes, as long as a light weight is used at first, since the shoulders are easy to overload if the elbows lead too aggressively.
What muscles does the dumbbell raise work?
It mainly targets the shoulders, with the biceps offering some assistance as the elbows bend and lift.
