Single Dumbbell Raise

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

Single Dumbbell Raise: finishing position

Main muscles: Shoulders
Also works: Forearms and Upper back
Equipment: Dumbbell
Level: Beginner
Type: Isolation

How to do the Single Dumbbell Raise

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.
Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
Return to the starting position and repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 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 Single Dumbbell Raise

Questions

What muscles does the Single Dumbbell Raise work?

Mainly the shoulders, with the forearms and upper back helping.

Is the Single 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 Single Dumbbell Raise?

Good alternatives that train the shoulders: Alternating Deltoid Raise, Bent Over Dumbbell Rear Delt Raise With Head On Bench, Dumbbell Incline Shoulder Raise or Dumbbell Scaption.

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

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

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