Videos
Instructions
- Stand upright holding a dumbbell in one hand.
- Slightly lean to the opposite side for stability.
- Keep a neutral grip with the dumbbell at your side.
- Raise the dumbbell laterally until your arm is parallel to the floor.
- Pause briefly at the top position.
- Lower the dumbbell slowly back to the starting point.
Technical Tips
- Keep your torso still and avoid swinging.
- Maintain a slight bend in the elbow throughout the movement.
- Do not lift higher than shoulder level to protect the joint.
- Control both the lifting and lowering phases.
Breathing Tips
- Exhale while raising the dumbbell.
- Inhale while lowering it slowly.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Severe trapezius strain
- Chronic shoulder instability
Description
The Dumbbell One-Arm Side Lateral Raise is a classic isolation exercise designed to enhance shoulder width and definition. By focusing on one arm at a time, it allows for greater concentration, improved control, and correction of muscular imbalances between the left and right sides. This exercise primarily targets the lateral portion of the deltoid, which contributes to building rounder and broader shoulders. It also engages stabilizing muscles, including the traps and forearms, making it highly effective for overall shoulder aesthetics and strength. Unlike barbell or machine-based movements, the one-arm variation offers a more natural range of motion, reducing unnecessary joint stress and allowing for subtle adjustments to fit individual biomechanics. The slight side lean during execution increases the time under tension for the working shoulder, maximizing muscle activation and hypertrophy benefits. Beginners can start with lighter weights to master form, while more advanced lifters can increase resistance to achieve progressive overload. Incorporating this movement into a workout routine helps enhance shoulder symmetry, improve posture, and support performance in pressing or overhead activities. Whether your goal is bodybuilding, fitness, or functional training, the Dumbbell One-Arm Side Lateral Raise provides a versatile and efficient way to strengthen and sculpt the shoulders.
What muscles do dumbbell one-arm side lateral raises work?
Dumbbell one-arm side lateral raises primarily work the lateral deltoid muscles of the shoulders, with secondary engagement of the traps and forearms for stabilization.
Is the dumbbell one-arm side lateral raise good for building bigger shoulders?
Yes, the dumbbell one-arm side lateral raise is excellent for building broader and more defined shoulders because it isolates the side delts, which are key for shoulder width.
Should I lean when doing dumbbell one-arm side lateral raises?
A slight lean is often recommended during dumbbell one-arm side lateral raises as it increases the range of motion and enhances tension on the side delts.
How heavy should I go on dumbbell one-arm side lateral raises?
Use a weight that allows you to perform the exercise with strict form for 10–15 controlled reps. Too heavy a load often leads to swinging and reduces effectiveness.
Are dumbbell one-arm side lateral raises safe for shoulders?
Yes, they are safe when performed with proper form, controlled movement, and moderate weight. Avoid lifting above shoulder level to minimize joint stress.