Single Dumbbell Raise

An isolation shoulder exercise where a single dumbbell is held by the head and raised overhead with both hands. Emphasizes shoulder stability and overhead strength with a unique loading pattern.

Instructions

1. Stand with feet placed wider than hip-width apart for a stable base.
2. Hold a dumbbell vertically by grasping the head of the weight with both hands underneath.
3. Position the dumbbell at chest level, keeping your arms extended and elbows slightly bent.
4. Your torso and hips should remain completely stationary throughout the movement.
5. Press the dumbbell upward until it reaches a position above your head and slightly forward.
6. Keep the weight stable and controlled at the top of the movement.
7. Lower the dumbbell back to the starting position at chest level in a controlled manner.
8. Repeat for the prescribed number of repetitions.

Tips

• Holding the head of the dumbbell rather than the handle creates a unique balance challenge.
• Keep your core engaged to prevent excessive lower back extension.
• A wider stance helps maintain stability during the pressing motion.
• Lower the weight slowly to maximize time under tension in the shoulders.
• This variation works well for 8-15 repetitions per set.
• Avoid momentum; move slowly and deliberately throughout the exercise.