Dumbbell Single Arm Underhand Front Raise
Dumbbell Single Arm Underhand Front Raise Exercise Description
The dumbbell single-arm underhand front raise is a unilateral shoulder-flexion exercise using a supinated (underhand) grip. It primarily targets the anterior deltoid, with assistance from the clavicular head of the pectoralis major, coracobrachialis, and the long head of the biceps as shoulder flexors; the rotator cuff stabilizes the glenohumeral joint while the serratus anterior and trapezius guide the scapula. Working one arm at a time helps you focus on precise humeral path and trunk control, reducing momentum and side-to-side compensation. The underhand grip places the humerus in slight external rotation compared with a pronated raise, which many lifters find comfortable while keeping the wrist neutral. Emphasis is on smooth, controlled elevation to about shoulder height and an equally controlled lowering phase.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior
- Assisting Muscles: Biceps Brachii - Long Head, Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Flexors
- Joint Involvement: Single-joint
- Muscle Location: Front Shoulder
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Dumbbell Single Arm Underhand Front Raise Exercise
‘- Stand tall with feet about hip-width, knees soft, and ribs stacked over pelvis; hold one dumbbell at your side in a supinated grip (palm forward).
– Set a neutral spine; lightly brace your midsection and keep your head and sternum tall.
– Let the shoulder blade sit down and slightly back (avoid shrugging); keep the wrist straight and elbow softly extended.
– Initiate by lifting the arm forward in the sagittal plane, leading with the thumb side of the dumbbell.
– Raise until the hand reaches roughly shoulder height, keeping the humerus aligned with the shoulder (no drifting inward or outward).
– Pause briefly, maintaining shoulder depression and a quiet torso—no swinging or leaning back.
– Lower the dumbbell under control along the same path until it returns beside the thigh.
– Keep the non-working arm relaxed at your side or gently on your torso to monitor rib flare.
– Switch arms and repeat, matching the same range and tempo.
– Throughout, breathe steadily, keep the ribs down, and avoid arching the lower back or shrugging the shoulder.
Dumbbell Single Arm Underhand Front Raise Tips
‘- Stand tall with feet about hip-width and ribs stacked over your pelvis.
– Maintain a neutral spine and lightly brace your midsection with your head and sternum tall.
– Keep the shoulder blade down and slightly back to avoid shrugging.
– Hold the dumbbell in a supinated grip with a straight wrist and softly extended elbow.
– Lift the arm forward in the sagittal plane, leading with the thumb side of the dumbbell.
– Raise only to about shoulder height, keeping the humerus aligned with the shoulder without drifting inward or outward.
– Pause briefly at the top while keeping the shoulder depressed and the torso quiet—no swinging or leaning back.
– Lower the dumbbell under control along the same path back to the thigh.
– Let the non-working arm rest at your side or on your torso to help monitor rib flare.
– Breathe steadily throughout, keeping the ribs down and avoiding arching the lower back or shrugging the shoulder.
Dumbbell Single Arm Underhand Front Raise Beginner Introduction
The dumbbell single-arm underhand front raise is a standing free-weight movement that lifts one arm at a time straight out in front of the body. With the palm facing upward, the front of the shoulder does most of the effort, helped by the upper chest and the biceps at the shoulder. The smaller shoulder muscles and the muscles around the shoulder blade and upper back stay active in the background to guide the arm and support the joint, giving the exercise a strong stability and control element.
Because it is performed unilaterally, each side works independently, highlighting any strength or control differences between arms. The arm moves in a forward arc to around shoulder level and returns along the same path, with a steady rhythm rather than a swing. The torso remains tall and steady while the arm moves, so the lift depends less on momentum and more on muscular effort. The palm-up position subtly turns the upper arm outward, which many lifters find kinder on the shoulder and wrist while still challenging the front of the shoulder through the full motion.