Dumbbell One Arm Front Raise
- Músculo objetivo
- Deltoid Anterior
- Músculos sinergistas
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The dumbbell one arm front raise is an isolation exercise that primarily targets the front of the shoulder (anterior deltoid), with support from the side delt, upper chest, and serratus anterior. Working one arm at a time lets you focus on strict form and even out left-to-right strength differences.
Cómo hacer el Dumbbell One Arm Front Raise
- 1Stand tall with your feet hip-width apart, holding a dumbbell in one hand with an overhand grip resting against the front of your thigh.
- 2Brace your core, keep a soft bend in your elbow, and let your free hand rest on your hip or hold a rack for balance.
- 3Raise the dumbbell forward in a controlled arc, leading with your knuckles and keeping your arm nearly straight.
- 4Lift until your arm is roughly parallel to the floor, at about shoulder height.
- 5Pause briefly at the top while keeping your shoulder down and away from your ear.
- 6Lower the dumbbell slowly back to the front of your thigh under full control.
- 7Complete all your reps on one side, then switch the dumbbell to the other hand and repeat.
Consejos de técnica
- Use a weight light enough that you can raise the dumbbell without swinging or leaning back.
- Keep your torso still and your core braced so the anterior deltoid does the work, not momentum.
- Control the lowering phase for two to three seconds to keep tension on the muscle.
- Stop the lift at about shoulder height; going much higher shifts the work onto the traps.
Errores comunes
- Swinging the weight up with body english, which removes tension from the deltoid and risks straining your lower back.
- Leaning back as you lift, which turns the movement into a partial press and stresses the spine.
- Shrugging the shoulder toward your ear, which loads the traps instead of the front delt.
- Lifting too heavy, which forces bad form and can aggravate the shoulder joint.
Preguntas frecuentes
What muscles does the dumbbell one arm front raise work?
It mainly works the front shoulder (anterior deltoid), with the side deltoid, upper chest (clavicular head), and serratus anterior assisting as synergists.
Why do the front raise one arm at a time?
Training one arm at a time lets you concentrate on strict form, brace harder against rotation, and correct strength imbalances between your left and right shoulders.
How high should I raise the dumbbell?
Raise it to about shoulder height, where your arm is roughly parallel to the floor. Going much higher shifts the load onto your traps and adds little for the front delt.
How many sets and reps should I do?
Because it is an isolation move, 2 to 4 sets of 10 to 15 reps per arm with a controlled tempo works well. Keep the weight light enough to avoid swinging.
Is the dumbbell one arm front raise good for beginners?
Yes. Working one arm at a time makes the movement easy to learn and control, and starting light helps you build front-delt strength with good form.
