How to do the Dumbbell One Arm Lateral Raise
Dumbbell One Arm Lateral Raise is a beginner single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Trapezius and Triceps.
Dumbbell One Arm Lateral Raise demonstration · © GymiaFit
Dumbbell One Arm Lateral Raise at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Triceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell One Arm Lateral Raise step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- 2Keep your back straight and your core engaged throughout the exercise.
- 3Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
- 4Continue lifting until your arm is parallel to the ground.
- 5Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 6Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell One Arm Lateral Raise — questions
What muscles does the Dumbbell One Arm Lateral Raise work?
The Dumbbell One Arm Lateral Raise primarily targets the Delts. It also recruits the Trapezius, Triceps as secondary movers.
What equipment do I need for the Dumbbell One Arm Lateral Raise?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Arm Lateral Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell One Arm Lateral Raise?
Dumbbell Front Raise, Dumbbell Front Raise V. 2, Dumbbell Full Can Lateral Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell One Arm Lateral Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.