How to do a Dumbbell Shoulder Raise

Authored by Fitbod

About Dumbbell Shoulder Raise

Sets Logged
3,538,578
Popularity Rank
38th
Difficulty
Beginner
Shoulders Strength
97 mSCORE 7th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Dumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.

  1. Stand in an upright posture with your feet at shoulder-width apart.
  2. Position a pair of dumbbells next to your hips with your palms facing in.
  3. Brace your core by breathing into your stomach and flexing your abdominal muscles.
  4. Keeping your elbows slightly flexed and your back straight, raise the dumbbells out laterally with a slight upward rotation until you reach shoulder height.
  5. Control the dumbbells as you return to the starting position.

Common Mistakes

  • Swinging the Dumbbells

    Using momentum, or recruiting additional muscle groups can help you lift heavier weights with this exercise. However it also reduces the effectiveness, and increases the risk of injury. Keep your weights on the lighter side, and focus on controlling the weight. If you’re struggling, consider using a seated variation. This can help you prevent swinging the dumbbells or adding additional movements to this exercise.

  • Limit Range of Motion

    Raising the weight too high can increase your risk of injury, and isn’t particularly beneficial for these exercises. Limit your range of motion to around shoulder height. If you’re looking to make the exercise more challenging consider pausing for a moment at the top of the movement.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    7.5
    lbs
    1 Rep Max
    10
    lbs
  • intermediate
    8
    reps
    10
    lbs
    12.5
    lbs
  • advanced
    8
    reps
    10
    lbs
    12.5
    lbs

Enter your stats to calculate your Reps & Weight