Forward raises with one dumbbell

The principle is the same as with alternating dumbbell raises. However, I think this version is more suitable for beginners. You should lift the dumbbell to shoulder level or slightly higher. It is also appropriate for those with an injured shoulder who cannot alternate due to pain.

Nuances and Mistakes

1. During this exercise, your wrists should be turned with palms facing inward. This means that the load is more pronounced on the anterior deltoids in general and particularly on the inner part (the part closer to the chest).

2. You can also perform this exercise with a weight plate. The downside is that you won't be able to lower the plate completely due to it resting against your body. This makes it impossible to fully relax your shoulders at the bottom.

3. The one-dumbbell variation allows for greater contraction of your shoulders, as the wrists remain in one position rather than spread shoulder-width apart as they would with two dumbbells.

4. Throughout the movement, your arms at the elbows should remain slightly bent. However, it should be only a slight bend; excessive bending will reduce the effectiveness of the exercise.

5. You should lift the dumbbell to shoulder level or slightly higher. Personally, I prefer the latter option.

6. When using heavy weights, you can assist yourself with your torso, meaning you can allow a slight body rock. However, this option is more suitable for experienced athletes looking to increase their strength with heavier dumbbells that they can no longer lift in a standard "clean" manner.