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Dumbbell Raise

ShouldersDumbbellBeginnerCompound
Dumbbell Raise — start position
Start
Dumbbell Raise — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryBiceps

How to do it

  1. 01

    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.

  2. 02

    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.

  3. 03

    Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.

  4. 04

    Repeat for the recommended amount of repetitions.

In the app

Dumbbell Raise appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

Same movement pattern, same primary muscles — swap by what you have.

With cable
With barbell
With dumbbell
With bands

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