Dumbbell One Arm Lateral Raise

Dumbbell One Arm Lateral Raise

The Dumbbell One Arm Lateral Raise is an excellent exercise for targeting the muscles in your shoulders, specifically the lateral deltoids. This exercise mainly focuses on developing the width and overall appearance of your shoulders, helping you achieve that desirable V-shaped upper body. To perform this exercise, you will need a dumbbell of appropriate weight. Stand with your feet shoulder-width apart, and hold the dumbbell in one hand, with your arm fully extended and your palm facing inward towards your body. Keep your core engaged and your back straight throughout the exercise. The movement involves raising the dumbbell out to the side of your body, away from your midline. Keep your arm straight, and avoid any swinging or jerking motions. Raise the dumbbell until your arm is parallel to the ground, and then lower it back down in a controlled manner. It's important to focus on maintaining proper form and control throughout the exercise. If you find yourself using momentum or struggling to lift the weight, consider using a lighter dumbbell. As with any exercise, start with a weight that you can comfortably handle and gradually increase the resistance as you progress. Incorporating the Dumbbell One Arm Lateral Raise into your workout routine can help you develop strong and defined shoulders. Remember to warm up before performing this exercise and cool down afterward. If you experience any discomfort or pain, it's advisable to seek guidance from a fitness professional or a trainer. Keep challenging yourself and enjoy the rewards of your hard work!


  • Stand up straight with your feet shoulder-width apart and hold a dumbbell with one hand, letting it hang down at your side.
  • Keep your arm straight as you lift the dumbbell directly to the side, away from your body, until your arm is parallel to the ground.
  • Pause for a moment at the top of the movement, squeezing your shoulder muscles.
  • Slowly lower the dumbbell back to the starting position, controlling the movement.
  • Repeat the exercise for the desired number of repetitions, then switch to the other arm.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and prevent any excessive rocking or swinging.
  • Choose an appropriate weight dumbbell that challenges your muscles but still allows you to maintain proper form and control throughout the movement.
  • Keep your shoulder blades down and back to avoid shrugging your shoulders as you lift the dumbbell to the side.
  • Maintain a slight bend in your elbow throughout the movement to avoid strain on the joint.
  • Control the speed of your movement, focusing on a slow and controlled raising and lowering phase for maximal muscle activation.
  • Avoid using momentum to lift the dumbbell; instead, rely on the strength of your targeted muscles to perform the exercise.
  • Keep your head aligned with your spine by looking straight ahead or slightly down during the lateral raise.
  • Exhale as you raise the dumbbell to the side and inhale as you lower it back down to the starting position.
  • To add variation and challenge to the exercise, try performing the dumbbell one-arm lateral raise while standing on one leg to improve balance and stabilization.
  • For additional intensity, consider performing the exercise with a resistance band instead of dumbbells.


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