Dumbbell Single-Arm Arm Lateral Raise

Dumbbell Single-Arm Arm Lateral Raise

Overview

Target Muscle Group:
Shoulders.
Equipment:
Dumbbell.
Difficulty:
Beginner.

General Information

Dumbbell Single-Arm Arm Lateral Raise is an isolation exercise that primarily targets the shoulders. It is a beginner-level movement that trains the lateral deltoid with simple setup and clear loading progression.

Unilateral work helps address side-to-side strength and control differences. It can be done standing for core engagement or with light torso support to reduce cheating and focus on the shoulder.

Use lighter loads with slow eccentrics for hypertrophy and joint-friendly training. Expect a strong lateral deltoid burn, especially in mid to top range when form is strict.

Instructions

  1. Stand tall with a dumbbell in one hand, the other hand lightly bracing on a post or your hip for balance.
  2. Set shoulders down and back, brace the core, and keep a soft elbow bend of 10-20° throughout the movement.
  3. Raise the dumbbell out to the side until the hand is around shoulder height without shrugging or rotating the torso.
  4. Pause briefly at the top and keep the elbow slightly below the wrist to maintain lateral deltoid bias.
  5. Lower under control to just before the dumbbell rests against the leg to keep tension on the shoulder.
  6. Complete all reps, then switch sides and match tempo and range of motion.

Common Mistakes

Turning the palm down hard

Excessive internal rotation can irritate the shoulder; keep a neutral or slight thumb-up position.

Leaning and swinging

Keep the torso quiet; reduce load to maintain a smooth, arcing raise.

Locking the elbow

Maintain a small elbow bend to reduce joint stress and keep tension on the deltoid.

Raising past shoulder height

Stop around shoulder level to avoid trap dominance and shoulder discomfort.

Injuries

Dumbbell Single-Arm Arm Lateral Raise is a low risk exercise when performed with proper technique.

Use loads that allow torso stillness to protect the lower back and keep stress on the shoulder. If the top range pinches, reduce height slightly and focus on a smooth arc.

Regress with lighter weight or light torso support; progress by adding pauses or a slower eccentric. Stop for sharp pain or numbness.

Frequently Asked Questions

Q: Better standing or supported?

Standing trains more core control; light support reduces cheating and can increase shoulder stimulus. Choose the version that keeps form strict.

Q: What tempo should I use?

Use a controlled 2-3 second lowering phase with a brief pause at the top to improve tension and shoulder control.

Q: Where should my elbow point?

Keep the elbow slightly below the wrist with the upper arm moving in the frontal plane to bias the lateral deltoid.

Overview

Target Muscle Group:
Shoulders.
Equipment:
Dumbbell.
Difficulty:
Beginner.