Single Arm Lateral Raise
This shoulder exercise mainly works your middle shoulders, with help from your front shoulders, traps and serratus anterior. Watch the demo video, then follow the tips below.
One Side
Other Side
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Single Arm Lateral Raise
Stand with feet shoulder-width. Holding a dumbbell in one hand, palm facing in, use the other hand for balance on a chair. Lift the dumbbell to the side until arm is parallel to the floor or slightly higher, then lower.
Common mistakes
Avoid using momentum or bending the elbow. Keep the lift controlled.
Breathing
Inhale as you lower the dumbbell; exhale during the upward raise.
Muscles worked
Primary Muscles
Middle Shoulders
Secondary Muscles
Front Shoulders, Traps, Serratus Anterior
Tertiary Muscles
Rear Shoulders, Latissimus Dorsi
