Isolate Shoulders with Single Arm Lateral Raise

Single Arm Lateral Raise

One Side

Other Side

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Middle Shoulders

Secondary Muscles

Front Shoulders, Traps, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Latissimus Dorsi