Single-Arm Barbell Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Barbell Lateral Raise is an isolation shoulder exercise that primarily targets the lateral deltoid, helping to build width and definition in the shoulders. Performed with a barbell in one hand while standing, this movement emphasizes controlled, single-arm abduction to raise the bar out to the side until it reaches shoulder height. By engaging the core and glutes for stability and keeping the pinky slightly higher than the thumb during the lift, the exercise maximizes activation of the outer shoulder fibers. The traps act as secondary muscles, assisting with scapular stabilization and control throughout the motion. This exercise requires only a barbell and is effective for isolating the shoulder muscles while also developing unilateral strength and balance.
How to Perform
Begin by standing tall with your feet positioned shoulder-width apart. Grip the barbell in one hand, letting it hang naturally by your side with an overhand grip.
For an added challenge, place your free hand behind your back. Alternatively, extend your other arm to the side to help with balance, making the movement slightly easier.
Engage your core and squeeze your glutes to stabilize your body. Keep your chest upright and maintain a solid posture throughout the exercise.
Slowly raise the barbell with your extended arm, lifting it out to the side. Continue the motion until the bar reaches shoulder height or slightly above, ensuring your arm is parallel to the ground.
To intensify activation of the lateral deltoid, focus on keeping your pinky finger slightly above your thumb while raising the barbell. This small adjustment targets the outer part of your shoulder more effectively.
Once you’ve reached the peak of the lift, control the descent of the barbell, carefully lowering it back down without letting the tension completely release from your shoulder. This ensures continuous muscle engagement.
Repeat for the desired number of repetitions, maintaining control and form throughout the set to avoid unnecessary strain on the shoulder joint.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight and your body stable to avoid swaying during the movement.
Use a controlled motion to prevent jerking or swinging the barbell, which reduces the effectiveness of the exercise.
Focus on raising your arm out to the side, not forward, to target the lateral deltoid.
Avoid lifting the barbell too high; going above shoulder height can strain the shoulder joint.
Keep your palm facing downward and the pinky higher than the thumb for better activation of the outer shoulder.
Don’t let your shoulder shrug up; maintain a relaxed and controlled movement to engage the traps correctly.
Use a lighter weight to focus on form and muscle activation, especially when performing the exercise unilaterally.
Perform the movement slowly to maintain constant tension on the shoulder and trap muscles.
Try to avoid excessive lateral tilting of your torso, as it can lead to unnecessary strain and less effective targeting of the shoulder.
Ensure proper recovery and rest between sets to prevent overtraining, especially if you're lifting heavy weights.
How Not to Perform
Don’t Swing the Barbell: Avoid using momentum or swinging the barbell to lift it. This can reduce the effectiveness of the exercise and strain your shoulder joint. Focus on a slow, controlled motion.
Don’t Raise the Bar Too High: Lifting the barbell too far above shoulder height can place unnecessary strain on your shoulder joint and decrease muscle activation in the lateral deltoid. Keep the bar parallel to or just above shoulder level.
Avoid Using Excessive Weight: Lifting too heavy a weight can cause you to use improper form, relying on momentum or other muscles like the traps. Use a weight that allows you to maintain full control and proper form.
Don’t Shrug Your Shoulders: Keep your traps relaxed. Shrugging your shoulders during the lift reduces the focus on the lateral deltoid and engages the traps too much. Focus on keeping your shoulders down and engaged.
Don’t Let Your Body Lean: Avoid leaning or tilting your torso to help lift the barbell. This can reduce the activation of the target muscle and increase the risk of lower back strain. Keep your chest upright and body stable.
Don’t Overextend the Elbow: Keep a slight bend in your elbow throughout the movement. Fully extending your arm can cause joint strain and reduce the emphasis on the shoulder muscles.
Avoid Flaring the Elbow Too Much: Ensure that your elbow is in line with your wrist and that you’re lifting directly out to the side, not forward. Flaring the elbow can alter the muscle focus and risk shoulder discomfort.
Don’t Hold Your Breath: Failing to breathe properly can lead to tension and fatigue. Exhale as you lift the barbell and inhale as you lower it.
Don’t Rush the Movement: Speeding through the exercise can lead to poor muscle activation and increase the risk of injury. Perform each repetition slowly to maintain constant tension on the target muscles.
Don’t Neglect the Lowering Phase: Letting the barbell drop too quickly on the descent reduces time under tension. Control the movement during both the lift and the lowering phase for maximum muscle engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
