Dumbbells · Isolation
One-arm lateral raise
One-arm lateral raise mainly works your side shoulders. It also helps your upper back and obliques.
Step by step
- Hold a support, lean slightly away, dumbbell at your side.
- Raise the arm out to the side to shoulder height.
- Lower slowly, then repeat on the other side.
What you should feel
A burn on the outer side of the working shoulder; your neck and the supporting arm should not tire.
Common mistake
Jerking the weight up with your body; use a lighter dumbbell and lift smoothly.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Standing cable lateral raiseSide shoulders
Band lateral raiseSide shoulders
Lateral raiseSide shoulders
Dumbbell side lateral raiseSide shoulders
Seated dumbbell lateral raiseSide shoulders
One-arm incline lateral raiseSide shouldersQuestions
What muscles does the one-arm lateral raise work?
One-arm lateral raise mainly works your side shoulders. It also helps your upper back and obliques.
Can I do the one-arm lateral raise at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the one-arm lateral raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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