Single-Arm Lateral Raise
Muscles worked
Instructions
- 1Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
- 2Stand with a straight torso and have the dumbbell by your side at arm's length with the palm of the hand facing you. This will be your starting position.
- 3While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
- 4Lower the dumbbell back down slowly to the starting position as you inhale.
- 5Repeat for the recommended amount of repetitions.
- 6Switch arms and repeat the exercise.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Single-Arm Lateral Raise
The single-arm lateral raise is a unilateral variation of the classic lateral raise, performed while bracing against an incline bench to fully isolate the side deltoid one arm at a time. By stabilizing your body with your free hand, you can focus entirely on technique with the working arm, raising the dumbbell out to the side up to shoulder height in a controlled motion without help from body momentum. Training one side at a time helps correct strength imbalances between shoulders and sharpens the mind-muscle connection, something that often gets lost in bilateral lateral raises where swinging can mask weaknesses.
check_circleBenefits
- check_circleEffectively isolates the side deltoid one arm at a time
- check_circleCorrects strength imbalances between the two shoulders
- check_circleImproves mind-muscle connection through unilateral training
- check_circleReduces the temptation to cheat with body momentum
lightbulbExecution tips
- lightbulbKeep your torso stable with no swinging throughout the set
- lightbulbTilt your hand slightly forward as if pouring a glass of water
- lightbulbRaise until your arm is parallel to the floor, not higher
- lightbulbUse a solid support to stay balanced during the exercise
- lightbulbControl the descent instead of letting the weight drop
warningCommon mistakes
- warningUsing upper-body momentum to swing the weight up
- warningRaising the arm too high past shoulder level
- warningChoosing a load too heavy to maintain clean form
- warningLocking the elbow fully instead of keeping a slight bend
helpFrequently asked questions
Why do this one arm at a time instead of both?expand_more
Unilateral training isolates each shoulder better and helps correct strength imbalances that bilateral raises can hide.
What should I brace against?expand_more
An incline bench or a stable support around hip height works well to keep you balanced during the set.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.