Stand with the legs slightly apart, a straight back, and the abdominal muscles contracted. With arms extended, grasp a dumbbell in both hands with fingers crossed over each other as it rests against the thighs:
- Inhale and raise the dumbbell to eye level.
- Lower gently, avoiding abrupt movements.
- Exhale at the end of the movement.
This exercise mainly contracts the anterior deltoid, the clavicular head of the pectoralis major, and the short head of the biceps.
Note that all the fixators of the scapula are used during the isometric contraction, which allows the humerus to move from a stable position.
- Single-Arm One-Dumbbell Front Raise: This variation involves performing the exercise with one arm at a time. This allows you to focus on each side individually and can help to correct any muscle imbalances.
- Alternating One-Dumbbell Front Raise: This variation involves performing the exercise by raising the dumbbell with one arm, lowering it, and then raising it with the other arm. This allows you to work both sides of the body and adds a coordination challenge to the exercise.
- Cross-Body One-Dumbbell Front Raise: This variation involves raising the dumbbell in a diagonal direction across your body, from your hip to your opposite shoulder. This targets the front deltoids and upper chest muscles in a different way.
- One-Dumbbell Lateral Raise to Front Raise: This variation involves lifting the dumbbell out to the side and then lifting it up in front of your body. This combines the benefits of a lateral raise and a front raise and is a great exercise for building shoulder strength.
- One-Dumbbell Arnold Press: This variation involves lifting the dumbbell from shoulder height to overhead, while simultaneously rotating your wrist and elbow. This targets the front and side deltoids, as well as the upper back and trapezius muscles.
