Dumbbell Single Arm Underhand 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 dumbbell in one hand with an underhand (supinated) grip, so your palm is facing forward.
3. Keep your arm straight with a soft bend in the elbow and your core engaged to stabilize the spine.
4. Place your non-working hand on your hip or keep it at your side to maintain balance.

How to do it

1. Exhale as you lift the dumbbell forward and slightly inward toward the midline of your body to maximize chest involvement.
2. Raise the weight until your arm is parallel to the floor or slightly above shoulder height.
3. Inhale as you slowly lower the dumbbell back to the starting position using a controlled 2-3 second tempo.
4. Complete all prescribed repetitions on one side before switching to the other arm.

Form checklist

• Keep your torso stationary; avoid leaning back or using momentum to swing the weight.
• Maintain a supinated (palm up) grip throughout the entire range of motion.
• Ensure the movement is driven by the shoulder and chest, not by shrugging the shoulder toward your ear.
• Keep your wrist neutral and firm to avoid unnecessary joint strain.

Pro tips

• To maximize upper chest engagement, focus on bringing your bicep toward your chin at the top of the movement.
• Maintain constant tension by stopping the dumbbell just before it touches your thigh at the bottom of the rep.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to increase intensity.
• Slow down the eccentric phase to a 4-second count to increase time under tension.

Frequently asked

What muscles does the dumbbell single arm underhand front raise work?

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

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

The dumbbell single arm underhand front raise uses dumbbell.

Is the dumbbell single arm underhand front raise good for beginners?

The dumbbell single arm underhand front raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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