Dumbbell One Arm Front Raise
Description
The dumbbell one arm front raise performs the front raise one arm at a time. While the non-working arm rests, the working arm raises a single dumbbell forward to shoulder height. The single-arm pattern allows mind-muscle focus on the front delt and adds anti-rotation core demand.
Muscle Group
Equipment Required
Dumbbell One Arm Front Raise Instructions
- Stand with feet shoulder-width apart, holding a dumbbell in your right hand at thigh level.
- Use an overhand grip with palm facing back.
- Brace your core hard against the asymmetric load.
- Maintain a slight bend in the elbow throughout.
- Raise the dumbbell forward to shoulder height with arm straight.
- Squeeze the front delt at the top.
- Resist any rotation in your trunk.
- Lower the dumbbell back down with control. Switch arms.
Dumbbell One Arm Front Raise Form & Visual
Dumbbell One Arm Front Raise Benefits
- Single-arm front delt isolation
- Strong anti-rotation core demand
- Allows mind-muscle focus on working delt
- Corrects left-right imbalances
- Builds front delt size
- Useful for hypertrophy training
Dumbbell One Arm Front Raise Muscles Worked
- Anterior deltoid
- Pectoralis major (clavicular head)
- Obliques
- Core stabilizers
Dumbbell One Arm Front Raise Variations & Alternatives
- Dumbbell Front Raise
- Cable Front Raise
- Plate Front Raise
- Hammer Front Raise
