Exercise guide
Dumbbell One Arm Front Raise
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This isolation exercise specifically targets the anterior deltoid to build shoulder definition and strength. Performing it unilaterally allows for greater focus on muscle contraction and engages the core to maintain stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and a slight bend in your knees.
- Hold a dumbbell in one hand at your side with an overhand grip (palm facing your thigh).
- Engage your core and pull your shoulders back and down to set a stable base.
How to do it
- Exhale as you lift the dumbbell forward and upward in a controlled arc until your arm is parallel to the floor.
- Keep a slight, fixed bend in your elbow throughout the movement to protect the joint.
- Pause for a split second at the top of the movement to maximize tension on the front delt.
- Inhale as you slowly lower the weight back to the starting position, resisting gravity on the way down.
Form checklist
- Avoid using momentum or swinging your torso to lift the weight.
- Keep your wrist straight and in line with your forearm throughout the lift.
- Ensure your shoulder doesn't shrug toward your ear as you raise the arm.
- Maintain a neutral spine and avoid leaning backward as the weight rises.
Pro tips
- Focus on 'pushing' the dumbbell away from your body rather than just lifting it up to better engage the serratus anterior.
- Stop the dumbbell just before it touches your thigh at the bottom to keep constant tension on the deltoid.
Make it harder
- Implement a 3-second eccentric (lowering) phase to increase time under tension.
- Perform the exercise while seated on an incline bench to increase the range of motion and initial stretch on the anterior deltoid.
Frequently asked
- What muscles does the dumbbell one arm front raise work?
- The dumbbell one arm front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.
- What equipment do you need for the dumbbell one arm front raise?
- The dumbbell one arm front raise uses dumbbell.
- Is the dumbbell one arm front raise good for beginners?
- Yes. The dumbbell one arm front raise is a beginner-friendly movement and a strong foundation to build on.