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Dumbbell Single-Arm Lateral Raise
A unilateral dumbbell isolation exercise that targets the medial deltoids to build shoulder width and address imbalances; enhances definition and stability through focused, controlled raises.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Shoulders, Traps, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts
Shoulders
5/10Anterior Delts
Traps
4/10Mid Traps, Lower Traps
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in one hand at your side with palm facing body; engage core and keep shoulders down.
- Roll shoulders back and maintain slight elbow bend.
- Exhale and raise dumbbell out to side, leading with elbow.
- Lift until arm is parallel to floor, pinky slightly up.
- Pause briefly at top to squeeze deltoid.
- Inhale and lower dumbbell slowly to start position.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Lead with elbow
- Keep slight elbow bend
- Pinky up at top
- No shoulder shrug
- Core tight
- Control the descent
Breathing
Inhale during the lowering phase and exhale as you raise the dumbbell, bracing your core throughout.
Tempo
2-1-2
Range of Motion
Raise arm from hanging at side to parallel with floor; avoid going above shoulder height to prevent impingement.
Safety
Safety Notes
- Avoid if acute shoulder pain present
- Use light weight to maintain form
- Externally rotate slightly to reduce impingement risk
- Stop if joint discomfort occurs
Spotting
Spotting not required; self-spot with light weights or use a stable support for balance if needed.
Common Mistakes
- Swinging with momentum
- Shrugging shoulders
- Locking elbows
- Twisting torso
- Using too much weight
When to Avoid
- Shoulder impingement
- Rotator cuff injury
Flexibility Needed
- Adequate shoulder abduction range
- Stable core for unilateral work
Build Up First
- Basic standing posture
- Familiarity with dumbbell handling
Also known as
One-Arm Dumbbell Side Raise, Single-Arm DB Lateral Raise, Single-Arm Dumbbell Side Lateral Raise
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