Dumbbell One Arm Lateral Raise

Isolate and strengthen your lateral deltoids with the Dumbbell One Arm Lateral Raise. This effective exercise builds wider, more defined shoulders.

IntermediateShoulders Dumbbell

Movement: Isolation
Force: Push
Per set: 45s
Rest: 1 min

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Variations of Dumbbell One Arm Lateral Raise

Isolation

Dumbbell Single Arm Underhand Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Isolation

Dumbbell Lateral Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate

Isolation

Dumbbell Incline One Arm Lateral Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate

Isolation

Dumbbell Seated Lateral Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate

Description

An exercise that targets the shoulder muscles, specifically the deltoids, by raising a dumbbell laterally with one arm.

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How to do Dumbbell One Arm Lateral Raise

01
Setup
Stand tall with a neutral spine, holding one dumbbell in one hand at your side, palm facing your body.
02
Setup
Keep your chest up, shoulders pulled back and down, and maintain a slight, consistent bend in your elbow of the working arm.
03
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.
04
Focus on contracting your lateral deltoid at the top of the movement, ensuring the movement comes from the shoulder joint.
05
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.

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Questions

What muscles does Dumbbell One Arm Lateral Raise work?

Dumbbell One Arm Lateral Raise primarily targets Deltoid Lateral. Secondary muscles include Deltoid Anterior, Serratus Anterior.

Is Dumbbell One Arm Lateral Raise good for beginners?

Dumbbell One Arm Lateral Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell One Arm Lateral Raise?

You need Dumbbell to perform Dumbbell One Arm Lateral Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell One Arm Lateral Raise?

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.

What are common mistakes when doing Dumbbell One Arm Lateral Raise?

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.