Male model ex_5TR3EB

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Shoulders · Dumbbell

Dumbbell One Arm Front Raise

intermediatestrengthOne side at a time

Dumbbell One Arm Front Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Anterior Deltoids

Secondary muscles

Upper Back · Trapezius

How to do Dumbbell One Arm Front Raise

Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your arm extended down by your side, palm facing your thigh.
Keeping your arm straight, lift the dumbbell directly in front of you to shoulder height, ensuring your palm is facing downwards.
Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions, then switch to the other arm.

Form tips

Keep your back straight and avoid swinging the dumbbell to use momentum.
Engage your core to maintain stability and control throughout the exercise.
Move the dumbbell in a slow and controlled manner to maximize muscle engagement.

Dumbbell One Arm Front Raise alternatives

Cable One Arm Front Raise

Plate Front Raise

Band Front Raise

Barbell Front Raise

More delts exercises

Dumbbell One Arm Lateral Raise

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Kettlebell Front Raise

Delts · intermediate

Dumbbell Single Arm Underhand Front Raise

Delts · intermediate

Dumbbell Incline One Arm Lateral Raise

Delts · intermediate

Dumbbell Front Raise

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Dumbbell Lying One Arm Rear Lateral Raise

Delts · beginner

Cable Bent Over One Arm Lateral Raise

Delts · beginner

Plate Full Front Raise

Delts · intermediate

Dumbbell One Arm Front Raise FAQ

What muscles does Dumbbell One Arm Front Raise work?

Dumbbell One Arm Front Raise mainly works the delts in the shoulders (Anterior Deltoids). The upper back work as secondary muscles.

What equipment do you need for Dumbbell One Arm Front Raise?

You need a dumbbell.

How many sets and reps of Dumbbell One Arm Front Raise should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell One Arm Front Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Dumbbell One Arm Front Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell One Arm Front Raise?

Other exercises for the delts include Cable One Arm Front Raise, Plate Front Raise, Band Front Raise and Barbell Front Raise.

For developers

Use Dumbbell One Arm Front Raise in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_5TR3EB" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_5TR3EB",
  "name": "Dumbbell One Arm Front Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_5TR3EB/mp4-720.mp4?…",
    "poster": "https://…/ex_5TR3EB/poster.jpg?…"
  }
}