Single-Arm Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Lateral Raise is an isolation exercise primarily targeting the shoulders, specifically the lateral deltoid, with secondary involvement of the traps. This movement helps to build shoulder width and strength by lifting a dumbbell to the side of the body, keeping the arm straight and parallel to the floor at the peak of the lift. The exercise requires a dumbbell and focuses on controlled, deliberate movement to ensure proper muscle activation while minimizing momentum. It is effective for improving shoulder definition and increasing strength, making it a popular choice for both beginners and advanced lifters aiming to enhance shoulder development.
How to Perform
Prepare your position: Stand with your feet shoulder-width apart and hold a dumbbell in one hand. Keep your chest upright and your core engaged throughout the movement. Ensure your posture is stable, with your hips aligned and your weight evenly distributed between both feet.
Begin the lift: Raise the dumbbell to the side, keeping your arm straight and the palm facing downward. As you lift, focus on maintaining a controlled motion, ensuring the dumbbell moves smoothly without swinging or jerking.
Reach the top position: Continue raising the dumbbell until your arm is level with the floor, parallel to the ground. Hold this position briefly to emphasize the contraction in your shoulder muscles.
Lower the dumbbell: Slowly bring the dumbbell back down to the starting position, maintaining control throughout the descent to maximize muscle activation and avoid unnecessary momentum.
Repeat the movement: Complete the desired number of repetitions, then switch to the other side for a balanced workout.
★ 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 engaged throughout the movement to maintain stability and prevent unnecessary swinging.
Avoid using heavy weights that force you to use momentum; focus on controlled, smooth movements.
Maintain a straight arm during the lift to fully engage the lateral deltoid and avoid overworking the traps.
Do not raise the dumbbell above shoulder height, as this can put unnecessary strain on the shoulder joint.
Keep your torso upright—resist the urge to lean or rotate your body to help lift the weight.
Perform the movement slowly and with purpose, focusing on muscle contraction rather than speed.
Exhale as you lift the dumbbell and inhale as you lower it to maintain a steady breathing pattern.
Use a lighter weight to ensure proper form, especially if you feel any discomfort in the shoulder.
If you feel any discomfort in your shoulder or neck, reduce the range of motion or weight to prevent injury.
Focus on squeezing the shoulder at the top of the movement for a brief pause before slowly lowering the dumbbell.
How Not to Perform
Avoid using momentum: Do not swing your body or use momentum to lift the dumbbell. This wastes energy and reduces the effectiveness of the exercise on the target muscles. Instead, focus on controlled, deliberate movement.
Don’t over-raise the dumbbell: Do not lift the dumbbell higher than shoulder level. Raising the dumbbell too high can place unnecessary strain on the shoulder joint and increase the risk of injury. Stop at shoulder height or slightly below for proper muscle engagement.
Don’t lean to the side: Avoid leaning your torso to the side to assist with the lift. Leaning can shift the focus away from your deltoid and may lead to back or neck strain. Keep your torso upright throughout the movement.
Don’t allow your arm to bend excessively: Do not bend your arm during the movement. A bent arm reduces the activation of the deltoid and may place more strain on the elbow. Keep your arm straight as you raise the dumbbell.
Don’t use too heavy weights: Avoid using weights that are too heavy, which can lead to poor form and unnecessary strain on your shoulders and traps. Choose a manageable weight that allows you to maintain proper form throughout the set.
Don’t shrug your shoulders: Avoid raising your shoulders or engaging your traps excessively during the lift. Shrugging the shoulders shifts the focus away from the deltoid and could lead to tension in the neck. Keep your shoulders relaxed and focus on the lateral deltoid.
Don’t rush the movement: Avoid performing the movement too quickly. Fast, jerky motions can increase the risk of injury and reduce muscle activation. Perform the exercise in a slow, controlled manner for maximum benefit.
Don’t neglect your posture: Avoid rounding your back or slouching. Keep your chest up and core tight to stabilize your body and protect your spine during the exercise.
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.
