Single-Dumbbell Front Raise

How to do it

1. Stand holding one dumbbell by its end with both hands, so it hangs vertically in front of the thighs.
2. Set your feet about hip-width apart, brace your stomach and keep a slight bend in the elbows.
3. Raise the dumbbell straight out in front of you with the arms nearly straight.
4. Stop when the hands are at shoulder height, with the dumbbell out in front.
5. Lower under control back to the thighs.
6. Keep the torso still and the shoulders down throughout.

Common mistakes

• Swinging from the hips. Two hands on one dumbbell makes it easy to heave; the torso stays still and the shoulders lift it.
• Raising past shoulder height. Above the shoulder the trapezius takes over; the hands stop level with the shoulders.
• Shrugging on the way up. The shoulders stay down; a shrug moves the work to the upper trapezius.
• Letting the dumbbell drop. The lowering is as slow as the raise; dropping it to the thighs skips half the work.

Muscles worked

Primary

• Anterior DeltoidShoulders

Secondary

• Forearm Flexors
• Forearm Extensors
• Traps