Which rep range should I use?

8-15 reps per side works well. Choose a load that lets you keep posture and match range on both arms.

Should I brace differently for one-arm work?

Brace evenly through the midline and avoid side-bending. Keep hips squared and feet planted for stability.

Is a slight elbow bend okay?

Yes. Keep a soft, fixed bend to reduce joint stress and maintain tension in the front delts.

Are cables a good option here?

Yes. A single-arm Cable front raise offers constant tension and can feel smoother on the shoulder.

Dumbbell Single-Arm Front Raise

Overview

Target Muscle Group:: Shoulders.
Equipment:: Dumbbell.
Difficulty:: Beginner.

General Information

Dumbbell Single-Arm Front Raise is an isolation exercise that primarily targets front shoulders. It is a beginner-level movement that trains the anterior deltoids while allowing focus on one side at a time for better control and symmetry.

Unilateral work can help you stay upright and avoid compensations. Use light to moderate loads to keep tension in the front delts rather than the low back or traps.

It fits well as activation before pressing or as an accessory after compound lifts. Grip angle and raising height can be adjusted slightly to stay pain-free while maintaining tension.

Instructions

Stand tall with feet hip-width, core braced, and a dumbbell held at one side.
Set shoulders down and slightly back; keep ribs stacked and neck long.
Raise the working arm forward to about shoulder height with a soft elbow bend and neutral wrist.
Pause briefly at the top without shrugging, then lower in 2-3 seconds.
Keep the non-working side quiet and torso still; avoid leaning or rotating.
Complete all reps on one side, then switch arms and match range and tempo.

Common Mistakes

Leaning or rotating

Keep hips and ribs square; lift with the shoulder, not the torso.

Shrugging

Maintain shoulder depression to avoid trap dominance.

Raising too high

Stop around shoulder height to protect the joint and keep tension.

Over-gripping

Relax your grip to reduce forearm fatigue and keep focus on delts.

Using momentum

Control the eccentric for 2-3 seconds and avoid swinging.

Injuries

Dumbbell Single-Arm Front Raise is a low risk exercise when performed with proper technique.

Leaning back or rotating to lift the weight can stress the low back and shoulder. Keep load modest and raise only to a comfortable height.

If discomfort persists, try a neutral grip, shorten the top range slightly, or use a cable. Stop if you feel sharp pain or tingling.

Alternative Exercises

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Frequently Asked Questions

Q: Which rep range should I use?: 8-15 reps per side works well. Choose a load that lets you keep posture and match range on both arms.
Q: Should I brace differently for one-arm work?: Brace evenly through the midline and avoid side-bending. Keep hips squared and feet planted for stability.
Q: Is a slight elbow bend okay?: Yes. Keep a soft, fixed bend to reduce joint stress and maintain tension in the front delts.
Q: Are cables a good option here?: Yes. A single-arm Cable front raise offers constant tension and can feel smoother on the shoulder.

Overview

Target Muscle Group:: Shoulders.
Equipment:: Dumbbell.
Difficulty:: Beginner.