Dumbbell Raise
Description
A "dumbbell raise" is the family of single-joint shoulder exercises in which you raise a pair of dumbbells from your sides through a fixed elbow angle to target the deltoids. The three primary variations, the front raise, lateral raise, and rear delt (bent-over) raise, each isolate a different head of the deltoid and together provide complete shoulder development.
Muscle Group
Equipment Required
Dumbbell Raise Instructions
- Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your body.
- Maintain a slight, fixed bend in your elbows for every raise variation. Locking the elbows straight stresses the joint; bending and straightening turns the lift into a press.
- For a front raise: rotate palms to face down and lift the dumbbells straight in front of you to shoulder height, then lower under control. Targets the front deltoid.
- For a lateral raise: lift the dumbbells out to the sides, leading with your elbows, until your upper arms are parallel to the floor. Targets the side deltoid.
- For a rear delt raise: hinge at the hips so your torso is roughly parallel to the floor, then raise the dumbbells out to the sides with palms down. Targets the rear deltoid.
- For all variations: avoid swinging or using momentum, lower the weights over a count of two to three seconds, and keep your shoulders pulled away from your ears.
- Pick the variation that matches your training goal, or rotate through all three across a week to fully develop the shoulders.
Dumbbell Raise Form & Visual
Dumbbell Raise Benefits
- Isolates each head of the deltoid for balanced, well-rounded shoulder development
- Builds visible shoulder width (lateral) and front-delt fullness (front raise)
- Strengthens the often-undertrained rear deltoid for better posture
- Light loads and a short range of motion make raises joint-friendly
- Easy to add to any upper-body or shoulder workout
Dumbbell Raise Muscles Worked
- Anterior (front) deltoid
- Lateral (side) deltoid
- Posterior (rear) deltoid
- Trapezius (stabilizer)
- Rotator cuff muscles (stabilizers)
Dumbbell Raise Variations & Alternatives
- Dumbbell Front Raise
- Dumbbell Lateral Raise
- Dumbbell Rear Delt Raise
- Cable Lateral Raise
- Cable Front Raise
- Barbell Front Raise
- Seated Dumbbell Lateral Raise
- Leaning Dumbbell Lateral Raise
