Single-Arm Lateral Raise

What is the Single-Arm Lateral Raise?

The single-arm lateral raise trains one side deltoid at a time, raising a single dumbbell out to the side while the other arm rests. Working one side lets you give the delt your full attention, match reps between sides to fix an imbalance, and free a hand to hold a support so you can lean and lengthen the tension on the working shoulder.

Muscles worked

Primary: Shoulders

The side (lateral) deltoid of the working arm raises the upper arm out to the side (shoulder abduction) against the dumbbell, with the other side resting.

How to perform the Single-Arm Lateral Raise

1. Stand holding one dumbbell at your side with a soft elbow, and grip a rack upright or bench with the free hand for support.
2. Lean very slightly away from the working arm so the side delt is under tension across a longer bottom range.
3. Raise the dumbbell out to the side by leading with the elbow, keeping the wrist level with the elbow.
4. Working one arm at a time lets you brace the torso and focus entirely on the target delt without swinging.
5. Stop at roughly shoulder height, pausing without letting the trap shrug up to finish the rep.
6. Lower under control to the side, complete all reps on one arm, then switch to the other side.

Suggested working range: 12–20 reps. Default progression: double progression.

Mechanics

A single-joint isolation performed one arm at a time with a dumbbell: movement happens only at the working shoulder as the arm abducts out to roughly shoulder height with a fixed slight elbow bend. Training one side in isolation lets you control the path more precisely and match the reps side to side than raising both dumbbells together.

Form cues

• •Hold a rack or post with the free hand so you can focus entirely on the working side.
• •Lead with the elbow and raise the dumbbell out to the side, keeping a slight fixed bend at the elbow.
• •Stop around shoulder height rather than going higher and handing the work to the traps.
• •Lower slowly over 2–3 seconds and match the reps you did on the weaker side.

Common mistakes

• •Leaning so far away from the working arm that it becomes a swing rather than a raise.
• •Pulling on the support hand to yank the dumbbell up.
• •Shrugging the trap to complete the top of the rep.
• •Rushing the descent instead of controlling the dumbbell back to the side.

Variations & alternatives

• •Two-arm dumbbell lateral raise: both sides at once for more total volume per set.
• •Leaning single-arm cable lateral raise: leaning away from a low pulley lengthens the tension range.
• •Machine lateral raise: a fixed path for pushing close to failure with no balancing.
• •Cable lateral raise: constant tension including the bottom where the dumbbell goes light.

Overhead Press

Shoulders · Barbell

Dumbbell Overhead Press

Shoulders · Dumbbell

Lateral Raise

Shoulders · Dumbbell

Cable Lateral Raise

Shoulders · Cable

Rear Delt Fly

Shoulders · Dumbbell

Programming: sets, reps & when to use it

Program the single-arm lateral raise as a side-delt accessory in the library’s higher 12–20 rep range, working each side for the same reps. Lead with the weaker shoulder to even out an imbalance, keep the weight light enough to move without swinging, and slot it in after your pressing. Doing one side at a time doubles the set count, so account for that in your weekly volume.

Frequently asked questions