Dumbbell Single Arm Underhand Front Raise

Target your anterior deltoids with the single-arm underhand front raise. This exercise builds shoulder strength and definition using a dumbbell.

IntermediateShoulders Dumbbell

Movement: Isolation
Force: Push
Per set: 45s
Rest: 1 min

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Variations of Dumbbell Single Arm Underhand Front Raise

Isolation

Dumbbell Seated One Arm Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Isolation

Dumbbell One Arm Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Compound

Dumbbell Lateral to Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Isolation

Dumbbell Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Description

A weight exercise that targets the front deltoids by raising a dumbbell with an underhand grip in front of you.

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How to do Dumbbell Single Arm Underhand Front Raise

01
Setup
Stand tall with feet hip-width apart, holding a dumbbell in one hand with an underhand grip (palm facing up). Let the dumbbell hang naturally in front of your thigh, keeping your core braced and shoulders back and down.
02
Setup
Ensure your elbow has a slight bend and your non-working arm is either on your hip or relaxed at your side for balance. Maintain a neutral spine throughout the movement.
03
Exhale as you slowly raise the dumbbell directly in front of you, keeping your arm mostly straight but with that slight elbow bend. Continue lifting until your arm is roughly parallel to the floor, or slightly higher, with the dumbbell at shoulder height.
04
Inhale as you control the dumbbell's descent back to the starting position, resisting gravity throughout the entire lowering phase. Avoid letting the dumbbell drop quickly.
05
Complete all repetitions on one side before switching to the other arm to ensure balanced development.

Tips

Focus on initiating the movement with your anterior deltoid, not by swinging the dumbbell or using momentum from your back.
Maintain a stable torso throughout the lift by engaging your core, preventing any rocking or leaning to one side.
Keep the movement controlled and deliberate, especially during the eccentric (lowering) phase, to maximize muscle time under tension.
Avoid shrugging your shoulders towards your ears; keep your shoulders depressed and retracted to isolate the deltoids more effectively.

Common mistakes

Using momentum to swing the weight up rather than controlled muscle activation reduces effectiveness; lighten the weight and focus on a slower, more deliberate lift.
Allowing the back to arch or lean back excessively places strain on the lumbar spine; engage your core and keep your chest up to maintain a neutral spine.
Raising the dumbbell too high, past shoulder height, can engage the traps and reduce tension on the anterior deltoid; stop the lift when the dumbbell reaches approximately shoulder level.

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Questions

What muscles does Dumbbell Single Arm Underhand Front Raise work?

Dumbbell Single Arm Underhand Front Raise primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior.

Is Dumbbell Single Arm Underhand Front Raise good for beginners?

Dumbbell Single Arm Underhand Front Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Single Arm Underhand Front Raise?

You need Dumbbell to perform Dumbbell Single Arm Underhand Front Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Single Arm Underhand Front Raise?

Focus on initiating the movement with your anterior deltoid, not by swinging the dumbbell or using momentum from your back. Maintain a stable torso throughout the lift by engaging your core, preventing any rocking or leaning to one side. Keep the movement controlled and deliberate, especially during the eccentric (lowering) phase, to maximize muscle time under tension. Avoid shrugging your shoulders towards your ears; keep your shoulders depressed and retracted to isolate the deltoids more effectively.

What are common mistakes when doing Dumbbell Single Arm Underhand Front Raise?

Using momentum to swing the weight up rather than controlled muscle activation reduces effectiveness; lighten the weight and focus on a slower, more deliberate lift. Allowing the back to arch or lean back excessively places strain on the lumbar spine; engage your core and keep your chest up to maintain a neutral spine. Raising the dumbbell too high, past shoulder height, can engage the traps and reduce tension on the anterior deltoid; stop the lift when the dumbbell reaches approximately shoulder level.