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Single Dumbbell Raise

ShouldersDumbbellBeginnerIsolation
Single Dumbbell Raise — start position
Start
Single Dumbbell Raise — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryForearms, Traps

How to do it

  1. 01

    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.

  2. 02

    Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.

  3. 03

    Return to the starting position and repeat for the recommended amount of repetitions.

In the app

Single 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 dumbbell
With cable
With barbell
With bands

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