Videos
Instructions
- Stand upright with feet shoulder-width apart, holding a kettlebell in one hand by your side.
- Maintain a slight bend in your elbow and raise the kettlebell laterally to shoulder height.
- Pause briefly at the top, ensuring your wrist stays in a neutral position.
- Slowly lower the kettlebell back to the starting position with control.
- Complete the desired number of reps, then switch arms.
Technical Tips
- Avoid swinging or using momentum to lift the kettlebell.
- Keep your core engaged to maintain balance and posture.
- Do not shrug your shoulder at the top of the movement.
Breathing Tips
- Exhale while lifting the kettlebell.
- Inhale while lowering it back to the starting position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Severe lateral epicondylitis (tennis elbow)
- Recent upper limb fractures or surgeries
The Kettlebell Single Arm Lateral Raise is a targeted shoulder isolation exercise designed to enhance deltoid definition, balance, and unilateral strength. This movement emphasizes control and muscular coordination, making it ideal for athletes, bodybuilders, and fitness enthusiasts looking to build strong, symmetrical shoulders. By performing the raise with one arm at a time, it not only isolates the side deltoid more effectively but also engages stabilizing muscles to maintain proper posture and alignment. The kettlebell’s unique shape and shifting center of gravity add an extra challenge compared to traditional dumbbells, encouraging greater neuromuscular control. This makes the exercise particularly beneficial for correcting muscular imbalances and improving joint stability. Incorporating the Kettlebell Single Arm Lateral Raise into your training program can significantly improve shoulder aesthetics, functional strength, and upper-body coordination. It's suitable for intermediate lifters who have mastered foundational shoulder movements and are ready to progress toward more advanced unilateral training.
What muscles do I work with the kettlebell single arm lateral raise?
The kettlebell single arm lateral raise primarily targets the side deltoid, while also engaging the front and rear deltoid muscles to a lesser extent for stabilization and control.
Can I use this exercise to fix shoulder imbalances?
Yes, the unilateral nature of the kettlebell single arm lateral raise helps identify and correct muscular imbalances between your left and right shoulders by isolating each side independently.
Is a kettlebell better than a dumbbell for lateral raises?
Kettlebells introduce a different loading dynamic due to their offset center of gravity, increasing the challenge to stabilizing muscles and improving shoulder control compared to traditional dumbbells.
Should I go heavy or light with kettlebell lateral raises?
Start with a lighter weight to focus on form and control, as this exercise targets smaller shoulder muscles that respond better to moderate resistance and higher repetitions.
Can beginners perform the kettlebell single arm lateral raise?
While possible, this exercise is better suited for intermediate lifters due to the coordination and shoulder control required; beginners should first master bilateral variations with lighter weights.