Dumbbell Raises


Dumbbell Raises

This Shoulder Exercise Targets your Trapezius and Deltoid Shoulder Muscles using a Pair of Dumbbells

Welcome to our Dumbbell Raises Exercise Instruction Guide!

On this page you’ll learn how to do this dumbbell shoulder exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Shoulder Exercises so you can immediately add to your next Shoulder Workout Routine and other Weight Training Programs.

Have you seen our Best Shoulder Exercises page yet? See if this version of the or any other dumbbell exercises made the list!

Exercise Summary

Exercise Name: Dumbbell Raises
Main Muscle: Deltoid
Secondary Muscle(s): Trapezius
Exercise Type: Compound, Pull
Equipment Required: Dumbbells

Exercise Description and Instruction:

This shoulder exercise is very similar to the Dumbbell Upright Row and targets your deltoid and trapezius shoulder muscles using a pair of dumbbells.

The difference between this movement and The Upright Row is that during the dumbbell raise your palms will be pointed towards your sides rather than your chest.


To Perform This Exercise:

  1. Grasp a pair of dumbbells with your arms extended fully at your sides. This will be your starting position.
  2. Next, while moving along a path close to your body, exhale and lift the dumbbells to the top of your rib cage. During this raise, concentrate on contracting from your shoulders and traps and allow your elbows to move up and out.
  3. Pause for a moment, then inhale and slowly lower the weight to the starting position.
  4. Repeat for the desired number of repetitions.


  1. Keep your elbows higher than your forearms throughout the lift. This will keep the emphasis on your traps and deltoids.
  2. Remember to keep your back straight and your abs drawn in throughout each repetition. Your feet should remain firmly planted on the floor.

Now that you’ve seen the Dumbbell Raises, which primarily targets your shoulder muscles, check out all of our different Shoulder Exercises.

There are a few basic movements that comprise most Shoulder Exercises. The Dumbbell Raises is similar to the Upright Row. View the pages below for links to all our variations of the other popular shoulder exercise movements.

  • Upright Row
  • Lateral Raises
  • Military Press
    • Dumbbell Shoulder Press (Most Popular)
  • Front Raise
  • Best Shoulder Exercises
  • Shoulder Workout Routine List
  • Weight Training Exercises Main Page
  • Dumbbell Exercises
  • Compound Exercises
  • Muscle Building Workouts and Strength Training Exercises
  • Fat Loss Workouts and Fat Burning Exercises

  • You’ve seen the Shoulder Exercises. Check out our Workout Routines!
    Start at our Home Page.

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