How to do the Dumbbell Raise
Dumbbell Raise is a beginner single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Traps and Rhomboids.
Dumbbell Raise demonstration · © GymiaFit
Dumbbell Raise at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Rhomboids
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Raise step by step
- 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- 2Keep your back straight and engage your core.
- 3Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- 4Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Raise — questions
What muscles does the Dumbbell Raise work?
The Dumbbell Raise primarily targets the Delts. It also recruits the Traps, Rhomboids as secondary movers.
What equipment do I need for the Dumbbell Raise?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Raise?
Dumbbell Front Raise, Dumbbell Front Raise V. 2, Dumbbell Full Can Lateral Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.