How to do a Dumbbell Shoulder Raise
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Dumbbell Shoulder Raise
Target muscles worked
Instructions for Proper Form
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.
- Stand in an upright posture with your feet at shoulder-width apart.
- Position a pair of dumbbells next to your hips with your palms facing in.
- Brace your core by breathing into your stomach and flexing your abdominal muscles.
- Keeping your elbows slightly flexed and your back straight, raise the dumbbells out laterally with a slight upward rotation until you reach shoulder height.
- Control the dumbbells as you return to the starting position.
Common Form 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.
Weight & 1 Rep Max Calculator
Average Dumbbell Shoulder Raise standards by male, female, weight, age and height
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.
- beginner8reps12.5lbs1 Rep Max15lbs
- intermediate8reps15lbs20lbs
- advanced8reps17.5lbs22.5lbs
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Alternative Exercises to Dumbbell Shoulder Raise
1. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 5,020 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
2. Cable Lateral Raise
97.7 mSCORESWAPPED 4,733 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
- Beginner
- Shoulders
- Hi-Lo Pulley Cable
3. Dumbbell Front Raise
98.6 mSCORESWAPPED 3,038 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
4. Machine Lateral Raise
76.7 mSCORESWAPPED 2,099 TIMESMachine Lateral Raise is a variation on the more standard Shoulder Raise. Similar to Shoulder Raise, this is an isolation exercise that primarily targets your shoulders. The use of a machine adds more stability to the movement, as well as restricting your range of motion. Both of these lead to a more stable exercise allowing you to focus on exertion.
- Beginner
- Shoulders
- Shoulder Shrug Machine
5. Machine Shoulder Press
92.5 mSCORESWAPPED 1,907 TIMESis a variation on the more standard shoulder press that utilizes a machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the machine restricts your movements, and adds more stability. This allows you to focus more on exertion than stabilization. This is a great exercise for anyone looking to learn the basic movement, and develop the strength needed for other similar exercises or functional applications.
- Beginner
- Shoulders
- Shoulder Press Machine
6. Cable Face Pull
96 mSCORESWAPPED 1,570 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
7. Arnold Dumbbell Press
93.2 mSCORESWAPPED 1,540 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
8. Standing Dumbbell Shoulder Press
86 mSCORESWAPPED 1,458 TIMESStanding Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.
9. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 1,203 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
10. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 1,153 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.