Exercise guide
Single Dumbbell Raise
The Single Dumbbell Raise uses both hands to lift one dumbbell in front of the body. The shoulders provide the main movement while the forearms and traps stabilize the weight.
Training context
Using the Single Dumbbell Raise in a Workout
This variation can provide direct shoulder work when only one dumbbell is available. It usually fits as accessory work rather than a heavy primary lift.
The dumbbell head must be held securely with both hands. A plate or dumbbell held by the handle may be easier to control depending on the equipment design.
Technique overview
Keep the weight centered between both hands
Stand with a stable stance and hold the dumbbell securely in front of the thighs. Raise it forward through a comfortable arc without leaning backward. Stop near shoulder height, then lower slowly to the starting position.
Treat this as an overview and use a range, pace, and setup you can control.