Dumbbell Single Arm Neutral Grip Front Raise
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Shoulders
- Typ
- Strength
The dumbbell single arm neutral grip front raise is a shoulder isolation exercise that targets the front of the shoulder (anterior deltoid). Working one arm at a time with a neutral grip — palm facing inward — it lets you focus on strict form, even out side-to-side strength differences, and build front-delt definition.
Dumbbell Single Arm Neutral Grip Front Raise: So führst du sie aus
- 1Stand tall with your feet about shoulder-width apart, holding a dumbbell in one hand at the side of your thigh.
- 2Turn your wrist so your palm faces in toward your body (neutral grip), thumb pointing forward.
- 3Brace your core, keep a soft bend in the working elbow, and let the non-working hand rest at your side or on your hip for balance.
- 4Raise the dumbbell straight out in front of you in a controlled arc, leading with the thumb side of your hand.
- 5Stop when the dumbbell reaches about shoulder height, keeping your arm roughly parallel to the floor.
- 6Pause briefly at the top, feeling the contraction in the front of your shoulder.
- 7Lower the dumbbell slowly back down to your thigh under control.
- 8Complete all your reps on one side, then switch the dumbbell to the other hand and repeat.
Technik-Tipps
- Keep the lift slow and deliberate — control the weight up and down rather than swinging it.
- Maintain the neutral, palm-in grip throughout so the front of the shoulder stays the focus.
- Stop the raise at shoulder height; going higher shifts the work away from the deltoid.
- Pick a weight light enough that you can keep your torso still and isolate one shoulder at a time.
Häufige Fehler
- Swinging the torso or using momentum to throw the dumbbell up, which takes tension off the front delt and risks the lower back.
- Raising the dumbbell well above shoulder height, which moves the effort onto the traps instead of the shoulder.
- Letting the elbow lock out completely, which strains the joint instead of loading the muscle.
- Dropping the weight quickly on the way down, wasting the lowering phase where much of the muscle work happens.
Häufig gestellte Fragen
What muscles does the dumbbell single arm neutral grip front raise work?
It targets the front of the shoulder — the anterior deltoid. Working one arm at a time lets you concentrate on that muscle and correct any strength imbalance between sides.
Why use a neutral grip for the front raise?
A neutral grip means your palm faces inward toward your body, with the thumb leading the lift. Many lifters find this position more comfortable on the wrist and shoulder than a palm-down grip.
How high should I raise the dumbbell?
Raise it to about shoulder height, with your arm roughly parallel to the floor. Going higher shifts the load onto your traps and reduces the work on the front of the shoulder.
How many sets and reps should I do?
As an isolation move, it responds well to higher reps with lighter weight — about 3 sets of 10 to 15 reps per arm. Use a controlled tempo and pick a load you can lift without swinging.
