Shoulders Exercise · Dumbbell

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Dumbbell One Arm Lateral Raise

Raising one arm at a time isolates the middle deltoid on that side fully, without the other arm's momentum bleeding into the working side the way it sometimes does with both arms moving together. It also makes uneven shoulder development between sides much easier to spot and correct. Bracing against a stable surface with the free hand helps keep the torso from leaning to assist the raise.

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Also known as: Db One Arm Lateral Raise, Dumbell One Arm Lateral Raise, Dumbbell One Arm Side Raise

Category

Shoulders

Equipment

Dumbbell

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell One Arm Lateral Raise

1. Begin standing with feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
2. Keep your back straight and your core braced throughout.
3. Raise the dumbbell to the side, arm straight and palm facing down.
4. Keep lifting until your arm reaches shoulder height.
5. Hold briefly at the top, then lower the dumbbell back down under control.
6. Continue for the target number of reps, then switch arms.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell One Arm Lateral Raise mainly targets your Delts, with your Trapezius helping support the movement, along with your Triceps.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Cable Front Raise Cable · Delts Lever Lateral Raise Leverage Machine · Delts

FAQ

What muscles does the Dumbbell One Arm Lateral Raise work?

The Dumbbell One Arm Lateral Raise mainly works your delts. It also helps strengthen your trapezius and triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell One Arm Lateral Raise?

You do the Dumbbell One Arm Lateral Raise with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell One Arm Lateral Raise?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell One Arm Lateral Raise?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell One Arm Lateral Raise?

The Band Y-Raise trains your delts with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.