One-Arm Side Laterals

How to do the One-Arm Side Laterals

1. Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
2. Stand with a straight torso and have the dumbbell by your side at arm"s length with the palm of the hand facing you. This will be your starting position.
3. While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
4. Lower the dumbbell back down slowly to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.
6. Switch arms and repeat the exercise.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Lateral Raise - With Bands Resistance Bands Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Band Pull Apart Resistance Bands Internal Rotation with Band Resistance Bands Alternating Kettlebell Press Kettlebell

Harder than the One-Arm Side Laterals

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the One-Arm Side Laterals with

Opposing middle back work — alternate sets without extra rest.

Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back One-Arm Dumbbell Row middle back

Common questions

What muscles does the One-Arm Side Laterals work?

The One-Arm Side Laterals primarily works the shoulders. Alternating Deltoid Raise, Car Drivers, and Dumbbell Incline Shoulder Raise train the same muscle, across 9 equipment types.

What equipment do you need for the One-Arm Side Laterals?

Dumbbells. Without dumbbells, Lateral Raise - With Bands, Handstand Push-Ups, and Shoulder Press - With Bands train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the One-Arm Side Laterals suitable for beginners?

Yes, the One-Arm Side Laterals is rated beginner. Push Press, Clean and Jerk, and Circus Bell are the progressions from here.

Where should the One-Arm Side Laterals go in a workout?

Late — the One-Arm Side Laterals is isolation work, so it follows your compounds. Supersetting it with Bent Over Two-Dumbbell Row and Bent Over Two-Dumbbell Row With Palms In cuts session time without extra rest.

Similar exercises

Alternating Deltoid Raise Dumbbell Car Drivers Barbell Dumbbell Incline Shoulder Raise Dumbbell Dumbbell Scaption Dumbbell Front Cable Raise Cable Machine Front Dumbbell Raise Dumbbell