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Dumbbell Shoulder Raise being performed with proper form
Dumbbell Shoulder Raise demonstration video — proper form for the full movement.

How to do a Dumbbell Shoulder Raise

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
4,548,625
Popularity Rank
30th
Difficulty
Beginner
Shoulders Strength
98 mSCORE 3rd
Equipment Required

Workouts with Dumbbell Shoulder Raise

    Target muscles worked

    Primary Muscles
    Shoulders
    Secondary Muscles
    None

    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.

    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 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.

    • beginner
      8
      reps
      12.5
      lbs
      1 Rep Max
      15
      lbs
    • intermediate
      8
      reps
      15
      lbs
      20
      lbs
    • advanced
      8
      reps
      17.5
      lbs
      22.5
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Dumbbell Shoulder Raise

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    1. 1. Cable Lateral Raise

      Photo of Cable Lateral Raise being performed
      97.7 mSCORESWAPPED 6,373 TIMES

      Cable 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.

    2. 2. Dumbbell Shoulder Press

      Photo of Dumbbell Shoulder Press being performed
      99.5 mSCORESWAPPED 5,723 TIMES

      Dumbbell 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.

    3. 3. Dumbbell Front Raise

      Photo of Dumbbell Front Raise being performed
      98.6 mSCORESWAPPED 3,505 TIMES

      Dumbbell 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. 4. Machine Lateral Raise

      Photo of Machine Lateral Raise being performed
      76.7 mSCORESWAPPED 2,457 TIMES

      Machine 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.

    5. 5. Machine Shoulder Press

      Photo of Machine Shoulder Press being performed
      92.5 mSCORESWAPPED 2,051 TIMES

      is 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.

    6. 6. Arnold Dumbbell Press

      Photo of Arnold Dumbbell Press being performed
      93.2 mSCORESWAPPED 1,750 TIMES

      Arnold 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.

    7. 7. Cable Face Pull

      Photo of Cable Face Pull being performed
      96 mSCORESWAPPED 1,697 TIMES

      Cable 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.

    8. 8. Dumbbell Rear Delt Raise

      Photo of Dumbbell Rear Delt Raise being performed
      94.7 mSCORESWAPPED 1,603 TIMES

      Dumbbell 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).

    9. 9. Barbell Shoulder Press

      Photo of Barbell Shoulder Press being performed
      97 mSCORESWAPPED 1,538 TIMES

      Barbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.

    10. 10. Standing Dumbbell Shoulder Press

      Photo of Standing Dumbbell Shoulder Press being performed
      86 mSCORESWAPPED 1,474 TIMES

      Standing 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.