Quick Answer
Single-Arm Lateral Raise is a beginner strength exercise that targets your shoulders. It uses a dumbbell. Lie on side on incline bench (30-45 deg).
Video Tutorial
How to Perform the Single-Arm Lateral Raise
- 1
Lie on side on incline bench (30-45 deg).
- 2
Hold light DB in top hand, arm hanging down across body, palm down.
- 3
Keep slight elbow bend.
- 4
Raise DB upward/outward in arc until arm near perpendicular to floor.
- 5
Focus on side deltoid.
- 6
Pause.
- 7
Lower slowly.
- 8
Repeat reps, switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Single-Arm Lateral Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Single-Arm Lateral Raise work?
The Single-Arm Lateral Raise primarily works your shoulders. Secondary muscles include the traps.
What equipment do I need for the Single-Arm Lateral Raise?
The Single-Arm Lateral Raise needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Arm Lateral Raise suitable for beginners?
Yes. The Single-Arm Lateral Raise is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Single-Arm Lateral Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single-Arm Lateral Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.