Exercise guide
Dumbbell Standing Single Arm Cross Raise
- Intermediate
- Isolation
- Rep-based
- Back
- Shoulders
This unilateral isolation exercise targets the anterior deltoids and the clavicular head of the pectoralis major by moving the weight across the body's midline. It is highly effective for improving shoulder stability and emphasizing the inner-upper chest fibers.
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 for a stable base.
- Hold a dumbbell in one hand with a neutral grip (palm facing your thigh) at your side.
- Engage your core and pull your shoulder blades back and down to set your posture.
How to do it
- Raise the dumbbell diagonally across your body toward the opposite shoulder while keeping a slight, fixed bend in the elbow.
- Exhale as you lift the weight until it reaches approximately chin height or slightly above the opposite shoulder.
- Pause briefly at the top to squeeze the chest and shoulder, then inhale as you slowly lower the weight back to the starting position.
- Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second pause, 2 seconds down).
Form checklist
- Keep your torso completely still; do not use momentum or lean back to swing the weight.
- Ensure the arm moves across the midline of the body rather than straight up the side.
- Keep your wrist neutral and firm throughout the movement.
- Avoid shrugging the shoulder toward your ear as you lift.
Pro tips
- Focus on bringing your bicep toward your chin to maximize the contraction of the upper pectoral fibers.
- Maintain a 'scooping' motion rather than a straight lift to better isolate the front delt and upper chest.
Make it harder
- Add a 2-second isometric hold at the peak of the contraction to increase time under tension.
- Slow the eccentric (lowering) phase to 4 seconds to challenge muscle control and stability.
Frequently asked
- What muscles does the dumbbell standing single arm cross raise work?
- The dumbbell standing single arm cross raise primarily targets the deltoids, and also works the abs, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the dumbbell standing single arm cross raise?
- The dumbbell standing single arm cross raise uses dumbbell.
- Is the dumbbell standing single arm cross raise good for beginners?
- The dumbbell standing single arm cross raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.