Dumbbell Single Arm Lateral Raise: How To, Form & Muscles Worked

Name: Dumbbell Single Arm Lateral Raise — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Lift a dumbbell out to the side by abducting the shoulder to work the lateral (middle) deltoid. Use a slight elbow bend to keep tension on the shoulder throughout the movement.

Lift a dumbbell out to the side by abducting the shoulder to work the lateral (middle) deltoid. Use a slight elbow bend to keep tension on the shoulder throughout the movement.

How to do the Dumbbell Single Arm Lateral Raise#

Stand tall with feet about hip-width apart and hold a dumbbell in one hand at your side with a neutral grip.
Soften the elbow slightly and keep it fixed while you prepare to move only at the shoulder.
Raise the dumbbell out to the side until your upper arm is roughly parallel to the floor, keeping the wrist neutral.
Pause briefly at shoulder height, then lower the weight slowly back to your side under control.
Keep your torso steady and avoid leaning or swinging the body as you lift and lower the weight.

Muscles worked#

Primary: Side delts (Lateral Deltoid)
Secondary: Front delts (Anterior Deltoid), Traps (Trapezius)

Common mistakes#

Using momentum or swinging the torso to lift the weight.
Lifting the arm noticeably above shoulder level.
Locking the elbow straight instead of maintaining a slight bend.
Shrugging the shoulder up toward the ear during the raise.

Frequently asked questions#

What muscles does the Dumbbell Single Arm Lateral Raise work?

The Dumbbell Single Arm Lateral Raise primarily works the side delts. The front delts, traps assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the front delts, traps, lighten the load and slow the lowering phase.

What equipment do I need for the Dumbbell Single Arm Lateral Raise?

The Dumbbell Single Arm Lateral Raise needs the following: Dumbbell. Nothing beyond that is required to run the movement as described above.

Is the Dumbbell Single Arm Lateral Raise suitable for beginners?

Yes. The Dumbbell Single Arm Lateral Raise is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Dumbbell Single Arm Lateral Raise?

Arnold Press, Dumbbell Around the World, Incline Dumbbell Lateral Raise all train the same primary muscles as the Dumbbell Single Arm Lateral Raise. Pick whichever one matches the equipment in front of you.

How to do the Dumbbell Single Arm Lateral Raise#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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