Dumbbell One Arm Lateral Raise
Also known as: one arm dumbbell lateral raise
Use independent dumbbell loading to build overhead strength that holds up: Dumbbell One Arm Lateral Raise belongs in your shoulder rotation.
How to do Dumbbell One Arm Lateral Raise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Keep your back straight and your core engaged throughout the exercise.
- Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell One Arm Lateral Raise Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell One Arm Lateral Raise Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Dumbbell One Arm Lateral Raise
Swap Dumbbell One Arm Lateral Raise For
Dumbbell One Arm Lateral Raise — Frequently Asked Questions
How do you do the Dumbbell One Arm Lateral Raise?
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body. Keep your back straight and your core engaged throughout the exercise. Raise the dumbbell to the side, keeping your arm straight and your palm facing down. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell One Arm Lateral Raise work?
The Dumbbell One Arm Lateral Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell One Arm Lateral Raise should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell One Arm Lateral Raise good for beginners?
Not usually. The Dumbbell One Arm Lateral Raise is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell One Arm Lateral Raise?
Try the Lever One Arm Shoulder Press, Barbell One Arm Snatch or the Kettlebell One Arm Push Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell One Arm Lateral Raise the same as the one arm dumbbell lateral raise?
Yes. The Dumbbell One Arm Lateral Raise is also commonly called the one arm dumbbell lateral raise. Different gyms and training programs label it differently, but "one arm dumbbell lateral raise" refer to this same movement.
