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One-Arm Dumbbell Lateral Raise

A unilateral lateral raise for the medial deltoid that lets you focus on one shoulder at a time and even out side-to-side differences.

ShouldersDumbbellShoulder abduction
GoLightWeight mediadumbbell-one-arm-lateral-raise

Demonstration coming soon

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Primary

Lateral deltoids

Secondary

Anterior deltoidsSupraspinatusUpper trapezius

Equipment

Dumbbell

Pattern

Shoulder abduction

Setup

  1. 01Stand tall with a dumbbell in one hand at your side.
  2. 02Place the free hand on your hip or let it hang relaxed.
  3. 03Soften the knees slightly and brace the trunk.
  4. 04Turn the palm to face your thigh with a slight bend in the elbow.

Execution

  1. 01Raise the dumbbell out to the side, leading with the elbow.
  2. 02Stop when the arm reaches roughly shoulder height.
  3. 03Pause briefly at the top without shrugging.
  4. 04Lower under control back to the side of the thigh.

Checkpoints

  • -Torso stays vertical without leaning away from the working arm.
  • -Elbow stays slightly higher than the wrist at the top.
  • -The shoulder stays down away from the ear.
  • -The lowering takes at least as long as the lift.

Common mistakes

  • -Leaning the torso sideways to hoist the weight up.
  • -Swinging the dumbbell with hip momentum.
  • -Raising the arm past shoulder height and shifting load to the traps.
  • -Letting the wrist rise above the elbow so the front delt takes over.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps per side.
  • -Start each set with the weaker shoulder and match reps with the stronger side.
  • -Reduce the weight rather than letting the torso start swinging late in sets.

Related exercises

Dumbbell Lateral Raise

Dumbbell / Shoulders

One-Arm Dumbbell Lateral Raise with Support

Dumbbell / Shoulders

One-Arm Cable Lateral Raise

Cable / Shoulders

Incline One-Arm Dumbbell Lateral Raise

Dumbbell / Shoulders

Out now

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