# Single Arm Dumbbell Lateral Raise

A one-arm dumbbell lateral raise targeting the side deltoid. Working one side at a time lets you match load and range between shoulders.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-one-arm-lateral-raise/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-dumbbell-lateral-raise/

## Muscles worked

- Side delts: 10/10
- Supraspinatus: 6/10
- Traps: 5/10
- Front delts: 4/10
- Serratus anterior: 4/10

## How to do the Single Arm Dumbbell Lateral Raise

1. Stand tall with one dumbbell at your side and a slight elbow bend.
2. Raise your arm out to the side until it reaches shoulder height.
3. Keep your hand slightly below your elbow as you lift the weight.
4. Slowly lower the dumbbell, then switch arms after the set.

### Full technique — 7 steps

1. Stand tall with feet about shoulder-width apart and one dumbbell at your side.
2. Set a slight bend in your elbow and keep your torso upright without leaning away.
3. Rest your free hand on your hip or let it hang at your side.
4. Raise the arm out to the side until it reaches shoulder height.
5. Keep your wrist below your elbow and your shoulder down away from your ear.
6. Lower the dumbbell back to your side along the same path with steady control.
7. Complete all reps on one side, then switch arms.

## Common mistakes

- Leaning away from the working arm
- Shrugging the shoulder upward
- Turning it into a front raise
- Swinging the torso for momentum
- Raising well above shoulder height

## Form cues

- Stop at shoulder height
- Keep wrist below elbow
- Keep shoulders level
- Slight elbow bend
- Raise out, not forward

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Leaning Cable Lateral Raise](https://seto.fit/exercises/leaning-cable-lateral-raise/)
- **Kettlebell**: [Kettlebell Long Lever Lateral Raise](https://seto.fit/exercises/kettlebell-long-lever-lateral-raise/), [Kettlebell Lateral Raise](https://seto.fit/exercises/kettlebell-lateral-raise/)
- **Resistance bands**: [Seated Resistance Band Lateral Raise](https://seto.fit/exercises/seated-resistance-band-lateral-raise/), [Resistance Band Y-Raise](https://seto.fit/exercises/resistance-band-y-raise/)
- **Weight plates**: [Plate Overhead Lateral Raise](https://seto.fit/exercises/plate-overhead-lateral-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bodyweight Lateral Raise](https://seto.fit/exercises/bodyweight-lateral-raise/) — Beginner
- **This exercise: Single Arm Dumbbell Lateral Raise — Beginner**
- Harder: [Dumbbell Lateral to Front Raise](https://seto.fit/exercises/dumbbell-lateral-to-front-raise/) — Beginner
- Harder: [Seated Dumbbell Swing Lateral Raise](https://seto.fit/exercises/seated-dumbbell-swing-lateral-raise/) — Intermediate

## Quick answers

### What muscles does the Single Arm Dumbbell Lateral Raise work?

Primary: Side delts 10/10. Also works: Supraspinatus 6/10, Traps 5/10, Front delts 4/10, Serratus anterior 4/10.

### When should I do the Single Arm Dumbbell Lateral Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Single Arm Dumbbell Lateral Raise?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Dumbbell Lateral Raise?

Cable machine: Leaning Cable Lateral Raise. Kettlebell: Kettlebell Long Lever Lateral Raise, Kettlebell Lateral Raise. Resistance bands: Seated Resistance Band Lateral Raise, Resistance Band Y-Raise. Weight plates: Plate Overhead Lateral Raise.

### What is an easier version of the Single Arm Dumbbell Lateral Raise?

Bodyweight Lateral Raise (Beginner).

### What is a harder version of the Single Arm Dumbbell Lateral Raise?

Dumbbell Lateral to Front Raise (Beginner), Seated Dumbbell Swing Lateral Raise (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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