Single Arm Dumbbell Lateral Raise

Beginner Isolation

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

Also known as: One Arm Dumbbell Lateral Raise, Dumbbell One Arm Lateral Raise, single arm dumbbell side raise

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

Substitutes by equipment

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

Cable machine

Kettlebell

Resistance bands

Weight plates

Where to start and where to go next

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

  1. Easier Bodyweight Lateral Raise Beginner
  2. This exercise Single Arm Dumbbell Lateral Raise Beginner
  3. Harder Dumbbell Lateral to Front Raise Beginner
  4. Harder Seated Dumbbell Swing Lateral Raise Intermediate

Too hard for now? Start with the Bodyweight Lateral Raise.

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).

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