Dumbbell One Arm Lateral Raise
Description
The dumbbell one-arm lateral raise isolates a single side deltoid by performing lateral raises with one arm at a time. The unilateral approach allows greater focus on each side and can be performed leaning away from the cable for additional stretch at the bottom.
Muscle Group
Equipment Required
Dumbbell One Arm Lateral Raise Instructions
- Stand tall. Hold a dumbbell in your right hand at your side.
- Use your left hand to hold a rack or wall for stability (optional).
- Raise the dumbbell out to the side by lifting your right arm.
- Lift until your arm is parallel to the floor or slightly higher.
- Maintain slight elbow bend throughout.
- Squeeze your lateral delt at the top.
- Lower under control.
- Complete reps, then switch arms. Aim for 12 to 15 reps.
Dumbbell One Arm Lateral Raise Form & Visual
Dumbbell One Arm Lateral Raise Benefits
- Unilateral focus on one side delt at a time
- Exposes left-right delt imbalances
- Can lean away from support for added stretch
- Simple isolation exercise
- Easy to progress
- Builds shoulder width
Dumbbell One Arm Lateral Raise Muscles Worked
- Lateral deltoid (primary)
- Anterior deltoid (slight)
- Supraspinatus
- Upper trapezius
Dumbbell One Arm Lateral Raise Variations & Alternatives
- DB Lateral Raise (bilateral)
- Cable Lateral Raise
- Leaning Lateral Raise
- DB Full Can Lateral Raise
- DB Seated Lateral Raise
- Dumbbell Incline One Arm Lateral Raise
- Dumbbell Bent Arm Lateral Raise
- Dumbbell Standing Bent Arm Lateral Raise
- Dumbbell Lying One Arm Rear Lateral Raise
- Dumbbell Standing Lateral Raise
