Shoulders
Dumbbell Full Rise
Dumbbell full rises maximize shoulder range of motion by moving through the entire arc of a lateral and front raise.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand at your sides with palms facing inward.
Raise the weights out to your sides in a controlled arc, similar to a lateral raise, keeping a slight bend in the elbows.
Continue the upward movement past shoulder height until the dumbbells meet directly over your head.
Pause briefly at the top of the movement while maintaining tension in the deltoids.
Lower the weights back to the starting position along the same wide arc, resisting gravity on the way down.
Ensure your core remains braced and your torso stationary throughout the entire repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum or swinging the torso to lift the weight.
- Shrugging the shoulders toward the ears rather than keeping them depressed.
- Locking the elbows completely straight which can cause joint strain.
- Dropping the weights quickly on the descent instead of controlling the eccentric phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.