One Arm Lateral Raise

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s)
Equipment Dumbbell
Emphasis Isolation
Type Pull

One Arm Lateral Raise Instructions

  • Stand in a strong, athletic posture: chest up, knees slightly flexed, core braced, glutes engaged, and shoulders pinned back.
  • Hold a dumbbell in one hand, palm facing your side.
  • With the other arm, grab hold of a squat rack or fixed object.
  • Lean away from the pole while holding onto it for support.
  • With your elbows slightly flexed, initiate the movement by contracting your delt and raising/abducting your arm to just below parallel to the floor.
    • The arms are a lever for your delts. There is no excess arm movement or momentum. 
    • Create the mind-muscle connection your delts are controlling the movement.
  • At the top position, your palms are still facing towards the floor.
  • Lower the weight in a controlled manner to the starting position.


  • Refrain from swinging/swaying the dumbbells upward.
  • Never shrug your shoulders. We want to focus on activating the delts. 
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