Exercise guide
Dumbbell One Arm Lateral Raise
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This unilateral isolation exercise targets the lateral deltoid to build shoulder width and definition while improving core stability. By focusing on one arm at a time, you can eliminate momentum and ensure maximum muscle fiber recruitment in the target shoulder.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand at your side with a neutral grip.
- Place your non-working hand on your hip or hold onto a stable rack for balance.
- Maintain a slight bend in your knees and a soft bend in the elbow of the working arm.
- Engage your core and pull your shoulder blades slightly back and down to set a stable base.
How to do it
- Exhale as you lift the dumbbell out to your side in a wide arc until your arm is parallel to the floor.
- Keep your palm facing down and lead the movement with your elbow and the back of your hand.
- Inhale as you slowly lower the weight back to the starting position under full control.
- Maintain a controlled tempo, taking approximately 2 seconds to lift and 2 seconds to lower.
Form checklist
- Keep your torso still; avoid using momentum or rocking your body to lift the weight.
- Ensure your elbow stays slightly higher than or level with your wrist at the top of the movement.
- Avoid shrugging your shoulder toward your ear to prevent the trapezius from taking over.
- Stop the movement at shoulder height to maintain constant tension on the deltoid.
Pro tips
- Imagine pushing the dumbbell toward the side walls rather than lifting it up to maximize lateral deltoid tension.
- Maintain a 'mind-muscle connection' by visualizing the side of your shoulder pulling the weight up.
- Slightly tilt the dumbbell at the top of the rep (pinky finger slightly higher) to further isolate the lateral head.
Make it harder
- Add a 2-second isometric hold at the peak of the contraction to increase time under tension.
- Perform leaning lateral raises by holding onto a post and leaning your body away to increase the range of motion and tension at the bottom of the lift.
Frequently asked
- What muscles does the dumbbell one arm lateral raise work?
- The dumbbell one arm lateral raise primarily targets the deltoids, and also works the biceps as secondary muscles.
- What equipment do you need for the dumbbell one arm lateral raise?
- The dumbbell one arm lateral raise uses dumbbell.
- Is the dumbbell one arm lateral raise good for beginners?
- Yes. The dumbbell one arm lateral raise is a beginner-friendly movement and a strong foundation to build on.