Single Arm Front Raises

Single Arm Front Raises are an effective exercise that focuses on strengthening the shoulder muscles , primarily the front part of the deltoid. This exercise also helps improve upper body stability and balance as it works one arm at a time. Single Arm Front Raises are ideal for building symmetry in strength and muscle mass between the arms.

Correct form and technique

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet hip-width apart and hold a dumbbell in one hand with your arm down by your side.
  2. Keep your back straight and your core engaged to avoid swinging your body during the movement.
  3. Slowly raise the arm in front of you to shoulder height with a slight bend in the elbow. The palm should face downwards.
  4. Controlledly lower the arm back to the starting position.
  5. Repeat for the desired number of repetitions and then switch to the opposite arm.

Common errors

To maximize the effectiveness of the exercise and avoid injury, you should avoid the following mistakes:

  • For fast movements: Perform the lift slowly and controlled to avoid momentum and maximize muscle activation.
  • Lifting above shoulder height: Stop at shoulder height to avoid unnecessary strain on the shoulder joints.
  • Swinging the body: Keep the body stable and avoid using the back or hips to help with the lift.

Modifications and Variations

You can adapt Single Arm Front Raises to your level or goals:

  • Beginner: Use a lighter weight or perform the exercise without a weight to focus on proper form.
  • Advanced: Add a 1-2 second pause when the arm is at shoulder height to increase the tension on the muscles.
  • Compound exercise: Incorporate front raises into a full-body movement like a squat to front raise to challenge multiple muscle groups.

Number of repetitions and sets

To effectively strengthen the shoulder muscles, it is recommended to perform 3 sets of 10-12 repetitions on each arm. Adjust the weight so you can complete the sets with good form but still feel challenged.

Breathing tips

Inhale as you lower your arm and exhale as you raise your arm. Controlled breathing helps stabilize the core and supports smooth movement.

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