Dumbbell One Arm Lateral Raise

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.