Videos
Instructions
- Stand upright with feet shoulder-width apart, holding a kettlebell in one hand.
- Extend the arm holding the kettlebell laterally, keeping the elbow slightly bent and palm facing downward.
- Raise the arm slowly to shoulder height while keeping the body still and core engaged.
- Pause briefly at the top to ensure control and stability.
- Lower the kettlebell slowly back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical Tips
- Do not swing the kettlebell; control the motion throughout.
- Keep your torso upright and avoid leaning or rotating.
- Engage your core to stabilize the movement.
- Maintain a slight bend in the elbow to reduce joint strain.
Breathing Tips
- Exhale as you lift the kettlebell to shoulder height.
- Inhale as you lower the kettlebell back down.
- Maintain steady, controlled breathing throughout the set.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Severe elbow or wrist pain
- Acute neck strain or cervical issues
The Kettlebell Single Arm Long Lever Lateral Raise is a unilateral shoulder isolation exercise designed to strengthen and sculpt the deltoid muscles. This variation emphasizes shoulder stability and muscular control due to the extended lever arm created by fully outstretching the working limb. By utilizing a kettlebell, the offset weight distribution challenges the stabilizers more than a traditional dumbbell, making it ideal for developing functional shoulder strength and joint integrity. The unilateral execution also aids in identifying and correcting muscular imbalances between the left and right sides. This movement is especially effective for improving shoulder symmetry, enhancing posture, and supporting overall upper body aesthetics. Ideal for intermediate to advanced lifters, it integrates seamlessly into hypertrophy, stability, or corrective training programs. Whether used as a primary shoulder movement or as an accessory to compound lifts, this lateral raise variant provides a focused, effective stimulus to build strong, balanced shoulders.
What muscles does the Kettlebell Single Arm Long Lever Lateral Raise work?
The exercise primarily targets the shoulders, specifically the side deltoid, while also engaging the front deltoid, traps, and forearm stabilizers for control.
Is the kettlebell version harder than using dumbbells?
Yes, due to the unique weight distribution of kettlebells, this version increases the demand on stabilizers and core engagement, making it more challenging than using dumbbells.
Can I do this exercise with shoulder pain?
No, it's not recommended to perform this exercise with shoulder pain, especially if related to impingement or rotator cuff injuries. Consult a healthcare professional first.
How heavy should the kettlebell be for lateral raises?
Start with a light kettlebell (e.g., 4–8 kg) to maintain proper form and avoid shoulder strain. Focus on control rather than heavy loading.
What is the benefit of doing this exercise one arm at a time?
Unilateral training helps improve muscular balance, enhances core stability, and isolates each shoulder more effectively than bilateral movements.