MAIN
Dumbbell One-Arm Front Raise
Beginner - Strength - Compound
Targeted Muscle Group
Shoulders
Recommended Equipment
Dumbbell
How to do it
The Dumbbell One-Arm Front Raise is an effective exercise for targeting the anterior deltoid, which is the front part of the shoulder. Here’s a step-by-step guide to performing the exercise correctly:
Set Up:
Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Let your arm hang down in front of your body, palm facing toward your thigh.
Starting Position:
Maintain a straight back and engage your core for stability. Your shoulders should be relaxed, and your chest should be up.
Executing the Raise:
Keeping your arm straight, slowly lift the dumbbell directly in front of you until it is at shoulder height. Focus on using your shoulder muscles to lift the weight, rather than swinging the arm. Keep your wrist in a neutral position, neither flexing nor extending.
End Position:
At the top of the movement, your arm should be parallel to the floor, and the dumbbell should be at shoulder height. Pause briefly to feel the contraction in your anterior deltoid.
Return to Starting Position:
Lower the dumbbell back down in a controlled manner, returning to the starting position with your arm hanging straight down. Avoid letting the weight drop; maintain control throughout the descent.
