One Arm Dumbbell Lateral Raise
Lateral shoulderAbout
It's a workout that allows you to focus more on your shoulder muscles because it's done one by one!
How to One Arm Dumbbell Lateral Raise
Starting Position
1. Please stand shoulder-width apart while holding a dumbbell in one hand.
2. Open your chest and straighten your back.
Proper Form
1. Please slowly lift the dumbbells to shoulder height while keeping your elbows slightly bent.
2. Make sure the palms are facing the floor or towards the front of your body.
3. Slowly lower the dumbbells back to the starting position.
4. However, do not lower the dumbbells completely; only lower them until your shoulders are relaxed.
Breathing Technique
Exhale when you raise your arms, and inhale when you lower them.
Muscles One Arm Dumbbell Lateral Raise Works
Muscles used
- Side deltsouter shoulders, used to raise the arms out to the sides
- Supraspinatusdeep shoulder muscle on top of the shoulder blade
- Upper trapsmuscles from the back of the neck to the tops of the shoulders
- Front deltsfront of the shoulders
- Coremuscles around the abs, lower back, and pelvis
Main muscleRaise one dumbbell out to your side until it reaches about shoulder height. The main muscle driving this movement is your side delt. Your side delt lifts your arm outward and squeezes the outer shoulder on the working side.
Supporting musclesYour supraspinatus helps start the raise, your upper traps assist natural shoulder blade movement, and your front delt may help if the arm moves slightly forward.
How it should feelAs the dumbbell rises, one outer shoulder should shorten and tighten. Near shoulder height, the side delt should feel the strongest.
Signs you're offIf your shoulder shrugs first or your torso leans away, your upper traps and momentum are taking over. If the dumbbell moves too far forward, the work shifts to the front shoulder.
Remember thisKeep your torso still and lead with your elbow as you raise the dumbbell to shoulder height.
Setting Up for One Arm Dumbbell Lateral Raise
Setup orderPrepare one dumbbell → Stand next to a stable support → Make sure there is room to raise your arm to the side
One dumbbell
Set it like thisPrepare one dumbbell.
How to checkMake sure the weight label is visible and the handle or plates do not feel loose.
Support to hold
Set it like thisStand next to a stable rack or fixed machine you can hold for balance.
How to checkThe support should not wobble, and there should be room to raise the dumbbell arm out to the side.
Watch out forAvoid holding a wobbly support or starting where there is not enough room to raise the dumbbell to the side.
Stance for One Arm Dumbbell Lateral Raise
Foot widthPlace your feet about shoulder-width apart. If needed, hold a post with the opposite hand.
Where your weight goesPress the whole sole of each foot into the floor, and spread your weight evenly across both feet.
Upper body positionStand so the dumbbell starts beside your thigh.
Why it mattersIf your foot support is unstable, your body may sway as you raise the dumbbell to the side.
How to Grip for One Arm Dumbbell Lateral Raise
Grip typeHold the dumbbell with the working-side hand, with your palm facing your body.
Grip widthHold the center of the dumbbell handle so both ends are left evenly.
How hard to gripWrap your thumb around the handle, and keep the back of your hand in line with your forearm.
The Key Point for One Arm Dumbbell Lateral Raise
Keep your body stable so it doesn't lean to the side, and lift the dumbbell to the side only up to shoulder height.
Think of it like thisThe torso is fixed, and the arms are to the side.
Before the fixWhen lifting dumbbells, my body leans to the side or my shoulders shrug.
After the fixI feel tension in the side of one shoulder, and my torso isn't shaking.
Common Mistakes in One Arm Dumbbell Lateral Raise
Swinging the body
Why it's wrongMomentum reduces side-delt work.
How to fix itBrace your core and keep your torso still.
Shoulders shrug up
Why it's wrongYour neck and upper traps work more, and side delts less
How to fix itKeep your shoulder down and lift only your arm.
Locking the elbow straight
Why it's wrongThis can stress the elbow and shoulder.
How to fix itKeep a small bend in your elbow.
Precautions
1. Please be careful not to lift the dumbbells higher than shoulder height.
2. If your palms are facing behind your body, it may cause shoulder pain, so please keep them facing the floor or in front of your body.
From the Community
Share your experience, ask questions, and get tips from other athletes.
One Arm Dumbbell Lateral Raise Community
Join the Community →
Browse by muscle group or equipment
One Arm Dumbbell Lateral Raise Alternatives
