Single Dumbbell Raise

Shoulders

Single Dumbbell Raise

LevelBeginner EquipmentDumbbell MechanicIsolation

A shoulder isolation exercise raising one dumbbell in front of you with both hands, or alternating, to work the front of the shoulders.

Strength

Primary musclesShoulders

Secondary musclesForearms Traps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %

Effort during a set6.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand tall and hold a dumbbell upright with both hands, or one in each hand.
2Keep your knees soft and your core braced.

How to perform

1Raise the weight in front of you to shoulder height with your arms nearly straight.
2Pause briefly at the top without leaning back.
3Lower slowly back to the start.
4Repeat for the planned repetitions.