Dumbbell One Arm Lateral Raise

Músculo objetivo: Deltoid Lateral
Músculos sinergistas: Deltoid Anterior, Serratus Anterior
Equipamiento: Dumbbell
Parte del cuerpo: Shoulders
Tipo: Strength

The dumbbell one arm lateral raise is a unilateral shoulder isolation exercise that targets the lateral (side) deltoid, with the front deltoid and serratus anterior assisting. Working one arm at a time lets you brace against something, focus fully on the working side, and even out left-right strength imbalances that two-arm raises can hide.

Cómo hacer el Dumbbell One Arm Lateral Raise

1Stand tall holding a single dumbbell in one hand, arm hanging at your side with a neutral grip (palm facing your thigh).
2Brace your free hand on a rack upright or bench for support, leaning slightly away from the working arm so you can resist swinging.
3Set your shoulder down and back, soften the working elbow to a slight bend, and tighten your core.
4Raise the dumbbell out to the side in a controlled arc, leading with your elbow rather than your hand.
5Stop when your upper arm reaches roughly shoulder height, keeping the elbow level with or slightly above the wrist.
6Pause briefly at the top, feeling the contraction in the side of your shoulder without shrugging.
7Lower the dumbbell slowly back to your side under control, resisting gravity the whole way down.
8Complete all reps on one side, then switch the dumbbell to the other hand and repeat.

Consejos de técnica

Lead with your elbow, not your hand, so the side delt drives the movement instead of the front delt or traps.
Keep a slight, fixed bend in the elbow throughout — straightening it under load stresses the joint and shifts work off the target muscle.
Bracing your free hand and leaning slightly away lets you isolate the side delt and stops your torso from swinging the weight up.
Use a lighter weight than you would for two-arm raises; this is a precision isolation move, not a heavy power lift.
Keep your wrist neutral and pour the weight as if emptying a jug at the top to bias the lateral fibers.

Errores comunes

Swinging the torso or using momentum to throw the dumbbell up, which removes tension from the side delt and turns it into a cheat rep.
Shrugging the shoulder toward the ear, which hands the work to the upper traps instead of the lateral deltoid.
Raising the arm well above shoulder height, which over-recruits the traps and adds shoulder-impingement risk for little extra benefit.
Going too heavy and dropping the weight quickly, wasting the eccentric and risking the shoulder joint.
Letting the elbow drop below the wrist at the top, which turns the move into a front raise and shifts load to the front delt.

Preguntas frecuentes

What muscles does the dumbbell one arm lateral raise work?

It primarily targets the lateral (side) deltoid, which builds shoulder width. The front deltoid and serratus anterior assist as synergists to stabilize and raise the arm.

Why do a lateral raise one arm at a time?

Single-arm raises let you brace your free hand for stability, focus fully on the working shoulder, and correct left-right strength imbalances. The bracing also helps you resist the swinging that two-arm raises encourage.

How much weight should I use?

Go lighter than you think — the side delt is small and responds to clean, controlled reps. Pick a weight you can lift to shoulder height without swinging or shrugging, typically for sets of 10 to 15 reps.

Where should I feel this exercise?

You should feel it in the side of your shoulder (the lateral deltoid). If you feel it mostly in your neck or upper traps, you are shrugging or going too heavy — lower the weight and keep the shoulder down.

How many sets and reps should I do?

Three to four sets of 10 to 15 reps per arm is a solid range for building the side delts. Keep the tempo controlled, especially on the way down.