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Male model ex_MDNBT3

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Shoulders · Dumbbell

Dumbbell Single Arm Underhand Front Raise

intermediatestrengthOne side at a time

Dumbbell Single Arm Underhand Front Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the biceps and chest 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

  • Biceps · Biceps Brachii
  • Chest · Pectoralis Major

How to do Dumbbell Single Arm Underhand Front Raise

  1. Stand with your feet shoulder-width apart, holding a dumbbell in your right hand with an underhand grip (palm facing forward). Let your arm hang straight down at your side.
  2. Slowly raise the dumbbell in front of you to shoulder height, keeping your arm straight and your palm facing up.
  3. Pause briefly at the top of the movement, ensuring your arm is parallel to the floor.
  4. Lower the dumbbell back to the starting position in a controlled manner. Repeat for the desired number of repetitions, then switch to the left arm.

Form tips

  • Maintain a slight bend in your elbow to protect your joints.
  • Focus on using your shoulder muscles to lift the weight, not your biceps.
  • Exhale as you raise the dumbbell and inhale as you lower it.

Dumbbell Single Arm Underhand Front Raise alternatives

Cable One Arm Front Raise exercise demonstration

Cable One Arm Front Raise

Delts · beginner
Kettlebell Single Arm Lateral Raise exercise demonstration

Kettlebell Single Arm Lateral Raise

Delts · intermediate
Plate Front Raise exercise demonstration

Plate Front Raise

Delts · intermediate
Band Front Raise exercise demonstration

Band Front Raise

Delts · beginner

More delts exercises

Dumbbell One Arm Front Raise exercise demonstration

Dumbbell One Arm Front Raise

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Dumbbell Standing Single Arm Cross Raise exercise demonstration

Dumbbell Standing Single Arm Cross Raise

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Kettlebell Front Raise exercise demonstration

Kettlebell Front Raise

Delts · intermediate
Dumbbell Front Raise exercise demonstration

Dumbbell Front Raise

Delts · intermediate
Barbell Front Raise exercise demonstration

Barbell Front Raise

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Plate Full Front Raise exercise demonstration

Plate Full Front Raise

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Dumbbell Incline Front Raise exercise demonstration

Dumbbell Incline Front Raise

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Dumbbell Seated Front Raise exercise demonstration

Dumbbell Seated Front Raise

Delts · beginner

Dumbbell Single Arm Underhand Front Raise FAQ

What muscles does Dumbbell Single Arm Underhand Front Raise work?

Dumbbell Single Arm Underhand Front Raise mainly works the delts in the shoulders (Anterior Deltoids). The biceps and chest work as secondary muscles.

What equipment do you need for Dumbbell Single Arm Underhand Front Raise?

You need a dumbbell.

How many sets and reps of Dumbbell Single Arm Underhand 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 Single Arm Underhand 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 Single Arm Underhand 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 Single Arm Underhand Front Raise?

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

For developers

Use Dumbbell Single Arm Underhand Front Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_MDNBT3" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_MDNBT3",
  "name": "Dumbbell Single Arm Underhand Front Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_MDNBT3/mp4-720.mp4?…",
    "poster": "https://…/ex_MDNBT3/poster.jpg?…"
  }
}