Dumbbell One Arm Lateral Raise

Isolates the medial deltoid of one shoulder. Working unilaterally allows for more control and prevents cheating with body momentum.

Exercise Details

Level: Intermediate
Body Area: upper
Type: isolation
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Shoulders

Secondary

Trapezius

Setup

Stand tall holding one dumbbell. Use your free hand to hold onto a rack or keep it on your hip.

Instructions

1. Raise the dumbbell out to the side to shoulder height.
2. Keep a slight bend in the elbow.
3. Control the weight as you lower it.
4. Keep your torso perfectly still.
5. Switch sides after the set.

Common Mistakes

1. Leaning into the raise.
2. Shrugging.
3. Swinging the weight.

Alternative Exercises

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.

Smith Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement for the upper trapezius. The Smith machine’s vertical track allows for heavy loading with a strict, stable upward pull.

Smith Back Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement performed on the Smith machine to target the upper trapezius muscles. The fixed path allows for heavy loading with maximum stability and safety.