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 Single Arm Lateral Raise (Dumbbell)#
- 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.
