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Male model ex_4B2WN5

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Shoulders · Dumbbell

Dumbbell Standing Single Arm Cross Raise

intermediatestrengthOne side at a time

Dumbbell Standing Single Arm Cross Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the upper 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

  • Upper Chest · Pectoralis Major

How to do Dumbbell Standing Single Arm Cross Raise

  1. Stand with your feet shoulder-width apart, holding a dumbbell in your right hand with a neutral grip. Extend your right arm straight down at your side. Your left hand should be on your hip for support.
  2. Raise the dumbbell diagonally across your body towards your left shoulder, keeping your arm straight and maintaining a slight bend in your elbow.
  3. Hold the position briefly at the top, ensuring the dumbbell reaches shoulder height.
  4. Lower the dumbbell back to the starting position, keeping your movements slow and steady. Repeat for the desired number of repetitions, then switch to the left arm.

Form tips

  • Exhale as you raise the dumbbell and inhale as you lower it.
  • Avoid using momentum; focus on controlled movements.
  • Keep a slight bend in your elbow to reduce strain on your joints.

Dumbbell Standing Single Arm Cross Raise alternatives

Kettlebell Single Arm Lateral Raise exercise demonstration

Kettlebell Single Arm Lateral Raise

Delts · intermediate
Resistance Band Standing Single Arm Shoulder Extension exercise demonstration

Resistance Band Standing Single Arm Shoulder Extension

Delts · beginner
Arm Pulses Cross exercise demonstration

Arm Pulses Cross

Delts · intermediate
Ez Bar Standing Front Raise exercise demonstration

Ez Bar Standing Front Raise

Delts · intermediate

More delts exercises

Dumbbell Single Arm Underhand Front Raise exercise demonstration

Dumbbell Single Arm Underhand Front Raise

Delts · intermediate
Standing Y Raise exercise demonstration

Standing Y Raise

Delts · intermediate
Standing Front Raise Dumbbell exercise demonstration

Standing Front Raise Dumbbell

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Dumbbell Standing Alternate Raise exercise demonstration

Dumbbell Standing Alternate Raise

Delts · intermediate
Dumbbell One Arm Lateral Raise exercise demonstration

Dumbbell One Arm Lateral Raise

Delts · intermediate
Dumbbell One Arm Front Raise exercise demonstration

Dumbbell One Arm Front Raise

Delts · intermediate
Dumbbell Bent Arm Lateral Raise exercise demonstration

Dumbbell Bent Arm Lateral Raise

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Cable One Arm Front Raise exercise demonstration

Cable One Arm Front Raise

Delts · beginner

Dumbbell Standing Single Arm Cross Raise FAQ

What muscles does Dumbbell Standing Single Arm Cross Raise work?

Dumbbell Standing Single Arm Cross Raise mainly works the delts in the shoulders (Anterior Deltoids). The upper chest work as secondary muscles.

What equipment do you need for Dumbbell Standing Single Arm Cross Raise?

You need a dumbbell.

How many sets and reps of Dumbbell Standing Single Arm Cross 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 Standing Single Arm Cross 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 Standing Single Arm Cross 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 Standing Single Arm Cross Raise?

Other exercises for the delts include Kettlebell Single Arm Lateral Raise, Resistance Band Standing Single Arm Shoulder Extension, Arm Pulses Cross and Ez Bar Standing Front Raise.

For developers

Use Dumbbell Standing Single Arm Cross 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_4B2WN5" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_4B2WN5",
  "name": "Dumbbell Standing Single Arm Cross Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_4B2WN5/mp4-720.mp4?…",
    "poster": "https://…/ex_4B2WN5/poster.jpg?…"
  }
}