Smart Workout Diary

Dumbbell One-Arm Lateral Raise

The dumbbell one-arm lateral raise is an isolation exercise that lifts one dumbbell out to the side with a controlled shoulder movement. It primarily targets the lateral deltoid, helping build shoulder width, strength, and muscular control. The unilateral setup can help identify and address side-to-side differences.

Demonstration

Dumbbell One-Arm Lateral Raise — demonstration 1
Dumbbell One-Arm Lateral Raise — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart, holding one dumbbell at your side with a neutral grip. Brace your abdomen and keep the working arm slightly bent.
  2. Raise: Keeping your torso still, lift the dumbbell out to the side by moving from the shoulder. Keep the wrist neutral and lead with the elbow.
  3. Reach shoulder height: Stop when the arm is roughly parallel to the floor, or slightly below if shoulder comfort requires it. Do not shrug the shoulder upward.
  4. Lower and repeat: Lower the dumbbell slowly to your side under control. Complete the repetitions on one side, then perform the same number on the other side.
Muscle Group
Side Delts
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a manageable load: Choose a dumbbell that lets you lift without swinging, leaning, or using momentum.
  2. Keep the neck relaxed: Think of keeping the shoulder away from the ear throughout each repetition.
  3. Control the lowering phase: Lowering slowly helps maintain tension and avoids dropping into the bottom position.
Exercise library