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Shoulders Exercise · Dumbbell

Dumbbell Raise exercise animation

Dumbbell Raise

Category
Shoulders
Equipment
Dumbbell
Target
Delts

This raise variation trains the deltoids through a straightforward lifting arc, without a bench or support to lean on for momentum. Because it's freestanding, the core and lower back have to stay engaged to keep the torso from swaying as the weight goes up. Keep the reps controlled and the weight light — shoulder raises are one of the easiest exercises to turn into momentum-driven swinging.

How to Do the Dumbbell Raise

  1. Begin standing with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your body.
  2. Keep your back straight and brace your core.
  3. Raise your arms out to the sides until they reach shoulder height, keeping a slight bend in your elbows.
  4. Hold briefly at the top, then lower your arms back down under control.
  5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Raise primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Rhomboids.

More Shoulders Exercises

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More Delts Exercises

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Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Raise work?
The Dumbbell Raise primarily targets the delts, with the traps and rhomboids assisting.
What equipment do I need for the Dumbbell Raise?
The Dumbbell Raise is done with a dumbbell.
What's a good alternative to the Dumbbell Raise?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.