Dumbbell Raise
How to do the Dumbbell Raise with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Biceps
Dumbbell
How to do the Dumbbell Raise
- 1
Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
- 2
Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
- 3
Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 4
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Dumbbell Raise set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Dumbbell Raise fits
The Dumbbell Raise shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Dumbbell Raise: common questions
What muscles does the Dumbbell Raise work?
The Dumbbell Raise primarily works the Shoulders. It also recruits the Biceps as supporting muscles.
Is the Dumbbell Raise suitable for beginners?
Yes. The Dumbbell Raise is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Dumbbell Raise?
To do the Dumbbell Raise you'll need a dumbbell.
Is the Dumbbell Raise a compound or isolation exercise?
The Dumbbell Raise is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Dumbbell Raise with correct form?
Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back. Follow the full step-by-step above for the complete movement.
Log your Dumbbell Raise sets, free.
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