Single Dumbbell Raise
A front shoulder raise using a single dumbbell gripped by both hands at the head instead of the handle. It suits beginners wanting a simple two handed shoulder raise.
How to do the single dumbbell raise
- Stand with a wide stance, holding one dumbbell with both hands, gripping the head of the weight.
- Let your arms hang extended at your waist as your starting position.
- Raise the dumbbell straight up in front of you until it reaches shoulder height.
- Keep your arms extended and your torso still throughout the raise.
- Pause briefly at the top before lowering back down under control.
- Return to the starting position and repeat for the rest of your set.
Original library instructions (3 steps)
- 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.
- Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
- Return to the starting position and repeat for the recommended amount of repetitions.
Common mistakes
- Swinging the torso to help lift the weight; keep your hips and shoulders stationary.
- Raising the dumbbell above shoulder height; stop once your arms reach shoulder level.
- Rushing the lowering phase; lower with the same control used to raise the weight.
- Gripping too heavy a dumbbell to control smoothly; choose a lighter weight if your form breaks down.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 8 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 45 to 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Grip the head of the dumbbell firmly with both hands so it stays balanced through the raise.
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 single dumbbell raise good for beginners?
Yes. Using both hands on one dumbbell makes the raise easy to balance and control, which suits anyone new to shoulder raise movements.
What muscles does the single dumbbell raise work?
It mainly trains the shoulders, with the biceps and back helping stabilize the arms and torso as the weight is raised.
