One-Arm Dumbbell Lateral Raise

Exercise / Shoulders

One-Arm Dumbbell Lateral Raise overview

The One-Arm Dumbbell Lateral Raise is an isolation exercise targeting the lateral or side deltoid muscles. This movement helps develop shoulder width and enhances definition in the lateral part of the shoulders. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the One-Arm Dumbbell Lateral Raise in your strength training routine.

The One-Arm Dumbbell Lateral Raise primarily targets the lateral deltoids.

One-Arm Dumbbell Lateral Raise how to perform

  • Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip.
  • Step 2: Allow the dumbbell to hang in front of your thigh with your arm fully extended.
  • Step 3: Keep your core engaged, chest up, and maintain a neutral spine.
  • Step 4: Lift the dumbbell to the side, leading with your elbow and keeping your arm extended.
  • Step 5: Lift until your arm is parallel to the ground or slightly above shoulder height.
  • Step 6: Lower the dumbbell back down to the starting position with control.


Perform each repetition with controlled movements, focusing on the engagement of the lateral deltoid.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Use a weight that allows you to maintain proper form and control throughout the movement.
  • Keep a slight bend in your elbow to avoid unnecessary stress on the joint.
  • Control the descent of the dumbbell to maximize muscle engagement.
  • Maintain a steady and controlled pace, avoiding the use of momentum.


  1. Simultaneous Dumbbell Lateral Raise: Raise both dumbbells at the same time for a bilateral approach.
  2. Alternating Dumbbell Lateral Raise: Lift each arm alternately to address potential muscle imbalances.
  3. Cable Lateral Raise: Utilize a cable machine for constant tension throughout the movement.
  4. Incline Dumbbell Lateral Raise: Perform the exercise on an incline bench for a different angle of engagement.