SINGLE DUMBBELL RAISE

Muscles Trained :
Anterior Deltoids, Middle Deltoids, Pectoralis Major (clavicular portion), Infraspinatus

Joint Actions :
Shoulder Extension

Instructions :

1. Stand in shoulder width stance with knees slightly flexed (bent) to take pressure off lower back.
2. Grasp dumbbells with pronated (overhand) grip and elbows extended (straight).
3. Place the dumbbells behind the gluteus maximus (buttocks).
4. To begin the movement, raise one dumbbell upward, keeping the elbow extended and back straight.
5. Exhale throughout the upward movement phase.
6. Continue to raise the dumbbell until it reaches eye level.
7. Lower the dumbbell slowly until it reaches the starting position.
8. Inhale throughout the downward movement phase.
9. Repeat movement for the other arm.
10. Repeat the movement, alternating arms, for desired number of repetitions.

Variations :

1. Begin and finish the movement with the dumbbells in front of the thighs.

Common Mistakes :

1. Allowing hyperextension (arching) of the back during the upward movement phase.
2. Only raising the dumbbell to shoulder level.
3. Lowering the dumbbell too quickly.

- Back to Index of Lifts -