One Arm Lateral Raise

A unilateral shoulder isolation move targeting the medial deltoid. Working one side at a time allows for maximum focus and prevents cheating with momentum.

Exercise Details

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

Required Equipment

Cable Crossover Machine

Target Muscle Groups

Primary

Shoulders

Secondary

Trapezius

Setup

Stand tall holding a dumbbell in one hand. Use your free hand to hold a rack for stability. Maintain a slight bend in the elbow.

Instructions

1. Raise the dumbbell out to the side until it reaches shoulder height.
2. Lead the movement with your elbow.
3. Squeeze the deltoid at the top.
4. Lower with extreme control.
5. Keep your torso perfectly still.

Common Mistakes

1. Leaning away from the weight.
2. Shrugging the shoulder.
3. Raising the hand higher than the elbow.

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.

Sideways Lifts Vertical Turn

Intermediate / Bodyweight-only / Shoulders / core

A dynamic core and shoulder move. The vertical turn adds a rotational challenge that improves functional core integration and shoulder control.

Shrug

Beginner / Dumbbells / Trapezius / hinge

The primary isolation exercise for the upper trapezius. It builds thickness in the upper back and neck, improving posture and pulling strength.

Shoulder Tap

Beginner / Bodyweight-only / Shoulders / isolation

A high-intensity plank variation for core stability. It targets the transverse abdominis while improving shoulder and scapular stability.

Previous page
- 1

Explore by Muscle Groups

Explore by Equipment

Bodyweight-only

BOSU Balance Trainer

Cable Crossover Machine

Cable Machine with Rope Attachment

Captain's Chair

Hi-Lo Cable Machine

Lat Pulldown Machine

Leverage Machine

Mini Loop Bands

Resistance Bands

Seated Cable Row Machine

Stability (Swiss) Ball