One-Arm Dumbbell Lateral Raise
A standing shoulder-isolation exercise with one dumbbell moving out to the side. It targets the lateral deltoid while the torso remains unsupported and still.
- Body part
- Shoulders: all exercises
- Movement
- Abduction: all exercises
- Equipment
- Dumbbell: all exercises
What it trains
- Lateral Deltoid, Primary, 85%
- Serratus Anterior, Secondary, 50%
- Lower Trapezius, Secondary, 50%
- Upper Trapezius, Secondary, 50%
- Front Deltoid, Secondary, 50%
- Lower Abs, Stabilizer, 25%
How to perform
Stand with a stable stance, holding one dumbbell beside the thigh and the free hand on the hip.
Keep a slight bend in the working elbow and the torso upright.
Raise the arm out to the side to approximately shoulder height without leaning.
Lower under control and repeat, then complete the planned work on the other arm.
Tips
Keep the elbow angle nearly unchanged through the lift.
Use a load that does not require a trunk swing or shrug to start.
The filmed side is a demonstration; use the same technique for each arm.
Common mistakes
Leaning or swinging the torso to lift the dumbbell.
Shrugging the shoulder sharply toward the ear.
Turning the raise into an elbow curl or dropping the weight.
Related exercises
Variations · 1
Dumbbell Lateral Raise
The same standing dumbbell shoulder-abduction pattern, with one arm rather than both arms moving together.
Ratings & reviews
Questions & answers
Loading…