Bodyweight Single-Arm Lateral Raise
Sculpt your shoulders with Bodyweight Single-Arm Lateral Raise! No weights needed, just controlled movements for a defined upper body.
The Bodyweight Single-Arm Lateral Raise mainly works the shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Bodyweight Single-Arm Lateral Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers)
Bodyweight Single-Arm Lateral Raise Variations and Alternatives
How to do the Bodyweight Single-Arm Lateral Raise
1. Starting Position:
Stand upright with your feet shoulder-width apart.
Keep your core engaged and maintain a neutral spine.
Relax your shoulders and let your arms hang down by your sides.
Movement:
Raise your right arm out to the side until it is parallel to the ground. Keep your elbow slightly bent and palm facing down.
Ensure that your shoulder stays relaxed and does not rise towards your ear.
Hold for a moment at the top of the movement, focusing on the shoulder muscles.
Lowering:
Slowly lower your arm back to the starting position while maintaining control.
Avoid any jerky movements to prevent injury.
Repetitions:
Perform 10-15 repetitions on your right arm.
Switch to your left arm and repeat the same number of repetitions.
Tips:
Keep your movements slow and controlled to maximize effectiveness and reduce risk of injury.
Maintain a stable stance and avoid leaning to one side as you lift your arm.
Breathing:
Breathe out while lifting your arm and breathe in while lowering it back down.
Cool Down:
After completing your sets, gently stretch your arms and shoulders to promote flexibility.
Caution:
If you feel any pain or discomfort, stop the exercise and consult a fitness professional.
Bodyweight Single-Arm Lateral Raise FAQs
What muscles does the Bodyweight Single-Arm Lateral Raise work?
The Bodyweight Single-Arm Lateral Raise mainly works the shoulders, with help from the traps. The main muscles are the lateral deltoid.
What equipment do you need for the Bodyweight Single-Arm Lateral Raise?
None. The Bodyweight Single-Arm Lateral Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Single-Arm Lateral Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Single-Arm Lateral Raise variations and alternatives?
Similar exercises include the Alternating Against-Wall Shoulder Flexion, In-Place Arm Step Raise, Backhand Raise and Arm Bent Lift.
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