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Shoulders · Dumbbell · Beginner

How to do Dumbbell One Arm Lateral Raise

The dumbbell one arm lateral raise is an isolation exercise targeting the deltoid muscles, particularly the lateral (side) head. It also engages the trapezius and triceps as secondary muscles. This exercise helps build shoulder strength and definition, and is commonly used in strength training routines.

Dumbbell One Arm Lateral Raise demonstration
Primary muscle
Shoulders
Also works
Trapezius and Triceps
Equipment
Dumbbell
Level
Beginner
Category
Shoulders

How to do Dumbbell One Arm Lateral Raise, step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
  2. Keep your back straight and your core engaged throughout the exercise.
  3. Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
  4. Continue lifting until your arm is parallel to the ground.
  5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles worked

Dumbbell One Arm Lateral Raise works your shoulders as the main mover, with help from your trapezius and triceps.

Variations

Dumbbell One Arm Lateral Raise is a variation of Dumbbell Lateral Raise.

Track Dumbbell One Arm Lateral Raise in SPLYT

Dumbbell One Arm Lateral Raise is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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