Description
An exercise that targets the shoulder muscles, specifically the deltoids, by raising a dumbbell laterally with one arm.
How to Do Dumbbell One Arm Lateral Raise
- 1Setup
Stand tall with a neutral spine, holding one dumbbell in one hand at your side, palm facing your body.
- 2Setup
Keep your chest up, shoulders pulled back and down, and maintain a slight, consistent bend in your elbow of the working arm.
- 3
Exhale and slowly raise the dumbbell out to the side, leading with your elbow, until your arm is parallel to the floor and the dumbbell is at shoulder height.
- 4
Focus on contracting your lateral deltoid at the top of the movement, ensuring the movement comes from the shoulder joint.
- 5
Inhale and slowly lower the dumbbell back to the starting position with control, resisting gravity throughout the entire descent.
Tips
- Avoid swinging the dumbbell; use a slow, controlled motion both on the way up and down to maximize muscle engagement and prevent injury.
- Imagine pulling the weight up with your elbow rather than lifting with your hand to better target the lateral deltoid and minimize anterior deltoid involvement.
- Don't let the dumbbell rest completely at the bottom; stop just short of the starting position to keep continuous tension on the deltoid throughout the set.
- A very slight forward lean of your torso can help isolate the lateral deltoid and prevent the anterior deltoid from taking over the movement.
Common Mistakes
- ×Swinging the dumbbell to lift it reduces tension on the deltoid; instead, lighten the weight and focus on a slow, controlled raise.
- ×Lifting the dumbbell significantly above shoulder height can engage the trapezius muscles; stop at shoulder level to keep tension on the lateral deltoid.
- ×Locking out the elbow or keeping the arm completely straight can put undue stress on the elbow joint; maintain a slight, consistent bend in the elbow throughout the movement.
Variations
Dumbbell Single Arm Underhand Front Raise
Target your anterior deltoids with the single-arm underhand front raise. This exercise builds shoulder strength and definition using a dumbbell.
Dumbbell Lateral Raise
Sculpt broader shoulders and enhance deltoid strength with the dumbbell lateral raise. This isolation exercise targets the side deltoids effectively.
Dumbbell Incline One Arm Lateral Raise
Build wider, more defined shoulders with the Dumbbell Incline One Arm Lateral Raise.
Dumbbell Seated Lateral Raise
Enhance shoulder width and definition with the Dumbbell Seated Lateral Raise. Isolate your lateral deltoids for sculpted, strong shoulders.
Related Exercises
Dumbbell Standing Arnold Press
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Dumbbell Seated Alternate Shoulder
Build strong, defined shoulders with the Dumbbell Seated Alternate Shoulder Press.
Dumbbell Scott Press
A seated dumbbell shoulder press variation emphasizing lateral deltoid activation.
Dumbbell Arnold Press
Master the Arnold Press for stronger, well-defined shoulders. This unique dumbbell press combines a pressing motion with a rotational twist, effectively
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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