Smart Workout Diary

Dumbbell One-Arm Front Raise

The dumbbell one-arm front raise is a single-arm shoulder isolation exercise in which you lift a dumbbell forward to about shoulder height. It primarily targets the front deltoid, while the upper chest and core help support the movement. It can help develop anterior shoulder strength, control, and muscular endurance.

Demonstration

Dumbbell One-Arm Front Raise — demonstration 1
Dumbbell One-Arm Front Raise — demonstration 2

Instructions

  1. Set up: Stand tall with your feet about hip-width apart. Hold one dumbbell at your side with a neutral grip, keeping the working arm softly bent.
  2. Brace: Tighten your abdomen gently, keep your ribs stacked over your pelvis, and keep the non-working arm relaxed by your side.
  3. Lift: Exhale and raise the dumbbell forward in a controlled arc, leading with the arm rather than swinging your torso. Keep the wrist straight and the elbow slightly bent.
  4. Reach shoulder height: Stop when the dumbbell is approximately level with the working-side shoulder. Keep the shoulder down rather than shrugging it toward your ear.
  5. Lower: Inhale and lower the dumbbell slowly to your side without dropping it or leaning backward.
  6. Repeat evenly: Complete the planned repetitions with one arm, then perform the same number on the other side. Use a load that lets you keep the torso still throughout.
Muscle Group
Front Delts
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Control the load: If you need to lean back, swing the dumbbell, or bend the elbow more during the lift, reduce the weight.
  2. Use a comfortable path: Raise the dumbbell directly in front of the working shoulder and stop near shoulder height; forcing a higher range is unnecessary.
  3. Keep the shoulder relaxed: Think of keeping space between your shoulder and ear to avoid shrugging through the repetition.
  4. Breathe steadily: Exhale on the lift and inhale on the controlled lowering phase.
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