Single Dumbbell Front Raise
A front raise holding one dumbbell by its head with both hands. A simple way to load both front delts evenly with a single weight.
Primary muscles
- Front Delts
Secondary muscles
- Side Delts
- Traps (Trapezius)
- Serratus Anterior
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with your feet wider than shoulder-width, holding one dumbbell by its head with both hands, arms straight and the weight hanging at your waist.
Brace your core and keep the torso and hips still.
Raise the dumbbell in front of you with straight arms until it is just above shoulder height.
Pause briefly.
Lower slowly back to your waist.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Straight arms
Hips stay still
Control the lowering
Common mistakes
Leaning back to heave the weight up
Bending the elbows
Dropping the weight quickly
Safety notes
Grip the dumbbell head securely and use a weight you can control above shoulder height.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.