Single Arm Dumbbell Cross Body Front Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Arm Dumbbell Cross Body Front Raise is an isolation shoulder exercise that targets the anterior deltoid while also engaging the traps as a secondary muscle group. Performed with one arm at a time, the movement involves lifting a dumbbell diagonally across the body from the opposite thigh up toward shoulder level, creating a unique angle of resistance that emphasizes front shoulder development and enhances shoulder symmetry and control. This exercise is ideal for isolating the front deltoid while minimizing the involvement of other muscle groups, making it a great addition to any shoulder-focused training routine.
How to Perform
Start Position:
Stand upright with your feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip (palm facing your body). Let the dumbbell rest near the opposite thigh, keeping your arm straight but not locked out.
Engage Core and Stabilize:
Keep your core tight, chest lifted, shoulders relaxed, and avoid leaning or twisting. Maintain a slight bend in your knees to stay stable.
Initiate the Raise:
Begin raising the dumbbell diagonally across your body and upward toward the opposite shoulder. Focus on lifting with your front shoulder (anterior deltoid), not your hand or elbow.
Control the Motion:
Keep your arm slightly bent throughout the movement. Lift until your hand reaches about shoulder height or slightly below—don’t go higher to avoid unnecessary shoulder strain.
Pause at the Top:
Briefly pause at the top of the movement for a second to maximize muscle contraction in the front deltoid.
Lower with Control:
Slowly lower the dumbbell back to the starting position near the opposite thigh, maintaining control to keep tension on the muscle.
Repeat:
Complete the desired number of reps on one arm, then switch to the other arm and repeat the same motion in reverse direction.
Breathing:
Exhale as you raise the dumbbell, and inhale as you lower it back down.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on lifting with your shoulder, not your hand or forearm, to fully engage the anterior deltoid.
Avoid using momentum—move slowly and with control to keep tension on the target muscle.
Keep your torso stable and avoid twisting or leaning during the movement.
Use a lighter dumbbell to maintain proper form and avoid overloading the shoulder joint.
Keep your wrist in a neutral position throughout to prevent strain.
Don’t raise the dumbbell above shoulder height to avoid unnecessary stress on the shoulder.
Engage your core to stabilize your body and maintain balance throughout the lift.
Pause briefly at the top of the movement to maximize muscle contraction.
Maintain a slight bend in your elbow to protect the joint and focus the load on the shoulder.
Exhale as you lift and inhale as you lower to support core engagement and breathing rhythm.
How Not to Perform
Don’t swing the dumbbell using momentum — this takes the load off the deltoids and reduces effectiveness.
Don’t lean or twist your torso to help lift the dumbbell — keep your upper body stable and upright.
Don’t lift the dumbbell above shoulder level — going too high can strain the shoulder joint and upper traps.
Don’t lock your elbow or keep it fully straight — a slight bend protects your joint and improves control.
Don’t use a weight that’s too heavy — it encourages poor form and shifts focus away from the target muscles.
Don’t let your wrist bend or curl during the movement — keep it neutral to avoid wrist strain.
Don’t rush through reps — fast reps reduce muscle engagement and increase injury risk.
Don’t forget to engage your core — a loose core leads to instability and poor posture.
Don’t shrug your shoulder up as you lift — this overactivates the traps and reduces focus on the deltoid.
Don’t neglect breathing control — holding your breath can increase tension and reduce performance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
