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Dumbbell Raise

A beginner strength exercise for the shoulders, done with a dumbbell.

Dumbbell Raise: starting positionDumbbell Raise: finishing position
Main muscles
Shoulders
Also works
Biceps
Equipment
Dumbbell
Level
Beginner
Type
Compound
Movement
Pull

How to do the Dumbbell Raise

  1. 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. 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. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Raise

Questions

What muscles does the Dumbbell Raise work?

Mainly the shoulders, with the biceps helping.

Is the Dumbbell Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dumbbell Raise?

Good alternatives that train the shoulders: Seated Dumbbell Press, Standing Alternating Dumbbell Press, Standing Dumbbell Press or Standing Palm-In One-Arm Dumbbell Press.

How many sets and reps of the Dumbbell Raise should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).