Single-Arm Seated Dumbbell Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Seated Dumbbell Lateral Raise is a shoulder-isolation exercise that targets the deltoid muscles, particularly the lateral deltoid, to build width and definition. This movement eliminates momentum by being performed in a seated position, ensuring strict form and controlled motion. The exercise involves lifting a dumbbell in one hand laterally until the arm is parallel to the floor, focusing entirely on the shoulder muscles. Its unilateral nature allows for correcting muscular imbalances, making it ideal for precision and symmetry. This straightforward exercise requires only a dumbbell and is perfect for enhancing shoulder strength and aesthetics without engaging secondary muscle groups.
How to Perform
Hold a dumbbell in one hand using a neutral grip, with your palm facing inward.
Sit on the edge of a flat bench, keeping your feet firmly planted on the ground about shoulder-width apart for stability.
Keep your torso upright, core engaged, and your free hand resting on your thigh or the bench for added balance. This is your starting position.
Slowly lift the dumbbell out to the side, maintaining a slight bend in your elbow, until your arm is parallel to the floor at shoulder height.
Pause briefly at the top of the movement, ensuring control and a strong contraction in the shoulder muscle.
Gradually lower the dumbbell back to the starting position, avoiding any sudden drops or using momentum.
Complete the desired number of repetitions with one arm before switching to the other, maintaining proper form throughout.
Tips
Perform each repetition in a slow, controlled manner to ensure the shoulders are being properly engaged throughout the movement. Focus on quality rather than lifting heavier weights, as this exercise emphasizes muscle isolation.
Limit the range of motion by raising your arm only to shoulder height. Lifting higher is unnecessary and may reduce the effectiveness or cause strain.
If you feel discomfort in your shoulder while performing the exercise, try adjusting your hand position for relief.
Slightly tilt your pinky finger higher than your thumb during the lift, as if you are pouring water out of a cup. This can shift the emphasis and reduce strain.
Alternatively, rotate your palms slightly forward so your thumbs point away from your body. This adjustment externally rotates the shoulder, which may improve joint alignment and increase comfort.
How Not to Perform
Avoid Using Momentum: Do not swing your body or jerk the dumbbell upward. Perform the movement in a controlled manner to keep the focus on the shoulder muscles and avoid wasting energy.
Do Not Overextend the Range of Motion: Lifting the dumbbell higher than shoulder height shifts tension away from the lateral deltoids and can strain the shoulder joint. Stop when your arm is parallel to the floor.
Do Not Use Heavy Weights: Using overly heavy dumbbells can compromise your form and shift the work to other muscle groups. Choose a manageable weight that allows for strict, controlled movements.
Avoid Locking Your Elbows: Keep a slight bend in your elbow throughout the exercise. Locking your elbow can cause unnecessary strain on the joint and reduce the effectiveness of the movement.
Do Not Let Your Arm Drop Too Quickly: Lowering the dumbbell too fast reduces tension on the muscle and increases the risk of injury. Control the descent for optimal muscle engagement.
Avoid Leaning to One Side: Stay upright and avoid tilting your torso. Leaning can shift the focus away from the target muscle and cause imbalances.
Do Not Shrug Your Shoulder: Keep your shoulder down and relaxed during the lift. Shrugging can engage the traps instead of isolating the lateral deltoid.
Avoid Poor Grip Position: Keep a neutral grip with your wrist in a straight line. Twisting or bending the wrist can lead to discomfort or injury.
Do Not Neglect Core Engagement: Keep your core tight to stabilize your body and maintain proper posture. A weak core can lead to swaying or instability during the exercise.
Do Not Forget Rest Between Arms: Give your shoulder a moment to recover between sets on each arm to maintain consistent strength and form.
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.
