Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

One Arm Standing Dumbbell Front Raise Instructions

  1. Choose a dumbbell and stand up straight with your feet at around shoulder width apart.
  2. Hold the dumbbell with your left arm fully extended down by your thigh in front of you body. Use an overhand grip (palms facing your body). This is the starting position.
  3. Begin by raising your left arm straight out in front of you body with your palm facing the floor. Keep a slight bend in your elbow.
  4. Moving only at the shoulder and keeping your body as still as possible, continue raising the dumbbell out in front of you until your arm is just above parallel to the floor.
  5. Pause for a brief moment at the top of the movement, and slowly lower the dumbbell back to the starting position.
  6. Repeat for desired reps, and then repeat the movement with your right arm.

​Exercise Tips:

  1. Practice good form with a light weight.
  2. Focus on moving only at the shoulders. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.
  3. Use slow and controlled movement - avoid "swinging" the weights up and dropping them quickly.
  4. It's a good idea to begin with your weakest arm. For most people, that will be their left.