Dumbbell Single Arm Underhand Front Raise
- Zielmuskel
- Deltoid Anterior
- Synergistenmuskeln
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
- Equipment
- Dumbbell
- Körperregion
- Shoulders
- Typ
- Strength
The dumbbell single arm underhand front raise is a shoulder isolation exercise that primarily targets the front delt (deltoid anterior), with help from the side delt, upper chest (clavicular head of the pectoralis major), and serratus anterior. The supinated (palm-up) grip and one-arm-at-a-time setup put the anterior deltoid under a long, focused line of pull while challenging your core to resist rotation.
Dumbbell Single Arm Underhand Front Raise: So führst du sie aus
- 1Stand tall with your feet about hip-width apart, holding a single dumbbell at your side with an underhand (supinated) grip so your palm faces forward.
- 2Brace your core, set your shoulder blade down, and let your working arm hang straight with a soft bend in the elbow.
- 3Keeping that palm-up grip, raise the dumbbell forward and up in a controlled arc, leading with the wrist.
- 4Lift until your arm reaches roughly shoulder height, keeping your torso still and resisting any twist toward the working side.
- 5Pause briefly at the top without shrugging the shoulder up toward your ear.
- 6Lower the dumbbell under control along the same path back to your side.
- 7Complete all reps on one arm, then switch the dumbbell to the other hand and repeat for equal volume.
Technik-Tipps
- Keep the palm-up grip consistent through the whole range — the supinated wrist position shifts more of the work onto the front delt and lengthens its line of pull.
- Move one arm at a time so you can use your free hand for nothing but balance, and give the working anterior deltoid your full attention.
- Brace your abs and squeeze your glutes to lock the torso in place; the single-arm load wants to rotate you, so treat each rep as anti-rotation core work.
- Use a controlled tempo and stop the raise at shoulder height — going higher recruits the traps and offloads the delt.
- Pick a weight light enough that you never swing; this is an isolation lift, not a power movement.
Häufige Fehler
- Swinging the torso or bending the knees to throw the dumbbell up, which steals tension from the front delt and strains the lower back.
- Letting the body twist toward the working arm, which means your core isn't resisting the rotation the single-arm load creates and the rep loses precision.
- Raising the dumbbell well above shoulder height, which shifts the work to the upper traps and stresses the shoulder joint.
- Losing the underhand grip and rotating the wrist toward neutral mid-rep, which dilutes the anterior-delt emphasis the supinated position is meant to create.
- Shrugging the shoulder up at the top, which loads the traps instead of keeping tension on the deltoid.
Häufig gestellte Fragen
What muscles does the dumbbell single arm underhand front raise work?
It primarily works the front delt (deltoid anterior), with the side delt, the upper chest (clavicular head of the pectoralis major), and the serratus anterior assisting. The single-arm load also makes your core work to resist rotation.
Why use an underhand (supinated) grip?
Turning your palm up rotates the shoulder so the front deltoid sits on a longer, more direct line of pull. Many lifters feel the anterior delt more strongly with this grip than with the standard palms-down front raise.
Why do one arm at a time instead of both?
Working one arm lets you focus fully on the target delt and balance any side-to-side strength differences. It also forces your core to resist the twisting pull of an off-center load, adding anti-rotation stability work.
How many sets and reps should I do?
As an isolation move, 3 sets of 10 to 15 reps per arm with a light-to-moderate dumbbell works well. Prioritize clean, swing-free reps over heavier weight.
Is this exercise good for beginners?
Yes. It is a simple, low-load isolation lift, but start light so you can keep a strict palm-up grip, avoid swinging, and learn to hold your torso steady against the single-arm rotation.
