Start
End
ShouldersBeginnerDumbbell
Single Dumbbell Raise
رفع بدمبل واحد
Target Muscles
ShouldersForearmsTraps
Blue = primary · Gray = secondary
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- 1
With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.
- 2
Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
- 3
Return to the starting position and repeat for the recommended amount of repetitions.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
