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Dumbbell Goal Post Raise
Dumbbell isolation exercise targeting medial and posterior deltoids for shoulder stability and hypertrophy; involves raising arms to a goal post position with controlled abduction and external rotation.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Shoulders, Traps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts, Rear Delts
Shoulders
5/10Anterior Delts
Traps
4/10Upper Traps, Mid Traps
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding light dumbbells at your sides with neutral grip. Engage core and retract scapulae.
- Raise dumbbells out to sides while bending elbows to 90 degrees.
- Continue until upper arms are parallel to floor and forearms point upward, forming goal post shape.
- Squeeze shoulders at top and hold briefly.
- Slowly reverse motion, extending arms to return dumbbells to sides.
- Maintain control throughout without momentum.
Coaching Tips
Form Cues
- Lead with elbows
- Keep shoulders packed down
- Squeeze side delts
- Control the descent
- Maintain neutral spine
Breathing
Inhale as you lower the weights; exhale as you raise to the goal post position. Brace core throughout.
Tempo
2-1-2
Range of Motion
Abduct arms to 90 degrees with elbows bent at 90 degrees; forearms vertical above elbows. Avoid going beyond shoulder height.
Safety
Safety Notes
- Use light weights to protect rotator cuff
- Stop if sharp shoulder pain occurs
- Avoid if acute shoulder impingement
- Keep elbows slightly bent
- Consult professional for shoulder issues
Spotting
Spotting not typically required; use light weights or safeties if pressing from goal post.
Common Mistakes
- Shrugging shoulders
- Using momentum to swing
- Locking elbows
- Arching lower back
- Dropping weights too fast
When to Avoid
- Acute shoulder impingement
- Rotator cuff injury
- Shoulder instability
Flexibility Needed
- Adequate shoulder abduction to 90 degrees
- Thoracic mobility for scapular retraction
Build Up First
- Master basic lateral raise form
- Understand shoulder packing technique
Also known as
Goal Post Shoulder Raise, Dumbbell Lateral Abduction Raise, Seated Goal Post Raise
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