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 Dumbbell Front Raise Overview

The one-arm dumbbell front raise is a shoulder exercise used to target the front deltoids.

The front deltoid is involved in several pressing movements and working to increase the strength of this muscle group can have a positive carry-over into your heavy pushing lifts.

From an aesthetics standpoint, bigger front deltoids can lead to the appearance of a complete set of shoulders and a wider framed upper body.

Performing unilateral movements can help improve weaknesses, balance your strength and aesthetic physique, and work towards reducing injuries by addressing imbalances in the body.

One-Arm Dumbbell Front Raise Instructions

  1. Grab a dumbbell with a pronated grip and assume a shoulder-width stance. This is the starting position.
  2. Inhale, brace your core and raise your arm vertically while keeping a slight bend in your elbow.
  3. Moving only at the shoulder, continue raising the dumbbell until your arm is just above parallel to the floor.
  4. Pause for a brief moment at the top of the movement, and slowly lower the dumbbell back to the starting position.
  5. Repeat for desired reps, and then repeat the movement with your other arm.

One-Arm Dumbbell Front Raise Tips

  • Practice good form by using a lighter weight.
  • Use slow and controlled movement - avoid "swinging" the weights up and dropping them quickly.