Shoulder raise with dumbbells

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 23

Average per rep (lbs)*: 50

Weight counts twice!

Description: Starting Position: Stand erect with a dumbbell in each hand, palms facing your torso, and arms fully extended at your sides. Lift: Inhale deeply, then exhale as you elevate your shoulders as high as possible. Your arms should remain extended and straight; avoid using your biceps. Hold: Hold the contraction at the top of the lift for one second to maximize the muscle engagement. Lower: Slowly lower the dumbbells back to the original position by relaxing your shoulders. Repetition: Repeat the lifting and lowering motion for the recommended number of repetitions.

Exercise ID: 00415

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Posture: Stand tall with your feet shoulder-width apart. Engage your core to prevent your back from arching.
Controlled Movement: Avoid using momentum to lift the weights. Perform the movement slowly and in a controlled manner to maximize muscle engagement and reduce the risk of injury.
Weight Selection: Choose weights that challenge you but still allow you to maintain proper form. It's better to start lighter and increase the weight gradually as you build strength.
Arm Positioning: Keep a slight bend in your elbows throughout the movement to reduce strain on your joints. Your wrists should remain straight, not bent or curled.
Breathing: Exhale as you lift the weights and inhale as you lower them. Coordinating your breath with your movements can improve performance and endurance.
Avoiding Shoulder Shrugging: Focus on activating the shoulder muscles without lifting your shoulders toward your ears. This ensures that the deltoid muscles are doing the work rather than the traps.
Use the Full Range of Motion: Lift the dumbbells to shoulder height or just slightly above. Going too high can put unnecessary stress on your shoulder joints.
Mirror for Feedback: If possible, perform the exercise in front of a mirror to monitor your form. This can help you make real-time adjustments and avoid bad habits.
Alternate Variations: Mix up your routine by incorporating both front and lateral raises to target different parts of the shoulder muscles for balanced development.
Warm Up and Cool Down: Always include a good warm-up before starting and a cool-down after your workout to reduce the risk of injury and promote muscle recovery.

Exercise overview

Exercise tips and tricks

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