Dumbbell Single Arm Neutral Grip Front Raise

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
2. Hold a single dumbbell in one hand at your side with a neutral grip (palm facing your thigh).
3. Engage your core and pull your shoulder blades back and down to create a stable lifting platform.

How to do it

1. Exhale as you raise the dumbbell straight out in front of you until your arm is parallel to the floor.
2. Keep a slight, fixed bend in your elbow throughout the movement to reduce joint strain.
3. Pause for a moment at the top of the movement to emphasize the peak contraction.
4. Inhale as you slowly lower the dumbbell back to the starting position using a controlled 2-3 second tempo.

Form checklist

• Keep your torso vertical and still; do not swing the weight or lean back to generate momentum.
• Ensure your palm remains facing inward toward your midline throughout the entire range of motion.
• Stop the lift at shoulder height to keep the tension on the deltoid rather than the upper traps.
• Maintain a firm grip but avoid shrugging the shoulder toward your ear during the lift.

Pro tips

• Focus on 'pushing' the dumbbell toward the wall in front of you rather than just lifting it up to better isolate the anterior deltoid.
• Start with your weaker arm to ensure you match the volume and intensity across both sides for symmetrical development.

Make it harder

• Add a 2-second isometric hold at the top of each repetition.
• Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the dumbbell single arm neutral grip front raise work?

The dumbbell single arm neutral grip front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the dumbbell single arm neutral grip front raise?

The dumbbell single arm neutral grip front raise uses dumbbell.

Is the dumbbell single arm neutral grip front raise good for beginners?

Yes. The dumbbell single arm neutral grip front raise is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques