Dumbbell Single-Arm Lateral Raise
Sculpt strong, defined shoulders with this isolation exercise. Target your lateral deltoids for a wider, more powerful physique.
The Dumbbell Single-Arm Lateral Raise mainly works the shoulders, with help from the traps. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Arm Lateral Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Shoulder Abductor (supraspinatus)
Dumbbell Single-Arm Lateral Raise Variations and Alternatives
How to do the Dumbbell Single-Arm Lateral Raise
Stand upright with your feet shoulder-width apart.
Hold a dumbbell in one hand with a neutral grip (palm facing in towards your body) and let it hang at your side.
Keep your other hand on your hip or let it hang by your side for balance.
Keeping your back straight and core engaged, slowly lift the dumbbell to the side with a slight bend in your elbow.
Lift the weight until your arm is parallel to the floor (or slightly lower to avoid undue stress on the shoulder), with the hand slightly higher than the elbow.
Pause briefly at the top of the movement.
Slowly lower the dumbbell back to the starting position in a controlled manner.
Repeat for the desired number of repetitions before switching to the other arm.
Make sure to breathe out as you lift the weight and inhale as you lower it. Keep the movement smooth and controlled, focusing on using your shoulder muscles to perform the lift rather than swinging the weight or using momentum.
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Dumbbell Single-Arm Lateral Raise FAQs
What muscles does the Dumbbell Single-Arm Lateral Raise work?
The Dumbbell 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 Dumbbell Single-Arm Lateral Raise?
Dumbbells.
What workout day should the Dumbbell Single-Arm Lateral Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Single-Arm Lateral Raise variations and alternatives?
Similar exercises include the Backhand Raise, Arm Bent Lift, Bent-Over Shoulder Pendulum and Bodyweight Single-Arm Lateral Raise.
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