Single-Arm Side Lateral Raise
Trains the Lateral Deltoid.
- Equipment
- Dumbbells
- Mechanic
- Isolation
- Force
- Push
- Level
- Beginner
How to do it
- Stand holding one dumbbell at your side, the free hand resting on a rack or your hip.
- Stand tall with your feet hip-width apart and your stomach braced.
- Set a small bend at the working elbow and hold it.
- Raise the arm out to the side until the hand is level with the shoulder.
- Stop level and hold briefly.
- Lower under control to your side, then finish the side before swapping.
Common mistakes
- Leaning away from the working arm. One dumbbell is an asymmetric load, and leaning is the trunk lifting it rather than the shoulder.
- Shrugging as the arm rises. The shoulder starts down and stays down.
- Holding a rack and pulling on it. Steadying is fine; pulling turns the free arm into a counterweight that does part of the lift.
- Taking the same weight as a two-arm raise. One at a time usually shows the weaker side, and the weaker side sets the number.
Muscles worked
Primary
- Lateral DeltoidShoulders