Breathing
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
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The Single Dumbbell Raise primarily works the shoulders, with the forearms and traps supporting the movement. It is a strength movement performed with dumbbell.
1 / 2How to
Movement instructions
With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.
Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
Return to the starting position and repeat for the recommended amount of repetitions.
Technique guidance
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same dumbbell setup, range of motion and recording method when comparing Single Dumbbell Raise sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the shoulders using something else.
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