About this exercise
A unilateral isolation movement that targets the anterior deltoid by raising a single dumbbell forward to shoulder height. Training each arm independently helps expose and correct left-to-right strength imbalances.
Dumbbell One Arm Front Raise
Step by step instructions, muscle activation and variants for the Dumbbell One Arm Front Raise.
EasyFront shoulders
How to Perform
- Stand upright with feet shoulder-width apart, holding a dumbbell in one hand with a neutral or pronated grip
- Let the arm hang in front of your thigh with a slight bend at the elbow
- Brace your core and raise the dumbbell forward to approximately shoulder height, keeping the arm nearly straight
- Pause briefly at the top, then lower the dumbbell under control back to the starting position
- Complete all reps on one side before switching arms
Muscle Activation
Primary
Front shoulders
Secondary
Side shouldersUpper chestMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell One Arm Front Raise
The Dumbbell One Arm Front Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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