Lateral Raise (Single-Arm)

The ultimate isolation tool — builds side delts one arm at a time while fixing imbalances and improving control

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⚡ Quick Reference

Aspect	Details
Pattern	Isolation
Primary Muscles	Side Delts
Secondary Muscles	Front Delts, Traps
Equipment	Single Dumbbell
Difficulty	⭐ Beginner
Priority	🟡 Common

Movement Summary

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🎯 Setup

Starting Position

1. Dumbbell selection: Use same weight as bilateral version or slightly lighter
   • Beginner: 5-10 lbs
   • Intermediate: 10-20 lbs
   • Advanced: 20-25 lbs
2. Stance: Feet hip-width apart, solid base for stability
3. Non-working arm: Hold onto squat rack, cable machine, or wall for support
4. Working arm position: Dumbbell at side, slight bend in elbow (10-15°)
5. Torso: Upright, no lean, chest up, core braced
6. Grip: Neutral grip (palm facing body)

Equipment Setup

Equipment	Setting	Notes
Dumbbell	Light to moderate weight	Slightly lighter than bilateral version
Support	Rack, pole, or wall	For non-working hand to hold
Mirror	Recommended	Check for torso lean and form

Setup Cue

"Hold the rack with one hand, stand tall, working arm hangs with slight bend — like holding half a beach ball"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled return to start

1. Slowly lower dumbbell back to side
2. Maintain elbow angle throughout
3. Don't let dumbbell swing or drop
4. Resist gravity on the way down
5. Breathing: Inhale on the way down

Tempo: 2-3 seconds

Feel: Stretch in side delt, maintaining constant tension

⏸️ Bottom Position

What's happening: Brief reset at bottom

1. Dumbbell at side, light touch to thigh
2. Don't completely relax — keep tension
3. Reset breath and posture
4. No momentum or swing
5. Check for torso lean — stay upright

Common error here: Swinging the weight up or leaning away from working side

⬆️ Raising

What's happening: Lifting dumbbell laterally

1. Raise dumbbell out to side in arc motion
2. Lead with elbow, not hand
3. Keep torso completely upright — resist lean
4. Stop at shoulder height (or slightly below)
5. Breathing: Exhale as you raise

Tempo: 1-2 seconds (controlled)

Feel: Intense burn isolated to working side delt

🔝 Top Position

What's happening: Peak contraction

1. Dumbbell at or slightly below shoulder height
2. Arm forms perpendicular line with body
3. Brief squeeze at top (0.5-1 second)
4. Elbow stays slightly bent
5. No torso lean — completely upright

Key: Maximum mind-muscle connection with one arm — focus entirely on that delt

Key Cues

Primary Cues

• "Stay upright" — don't lean away from working side
• "Lead with elbow" — keeps all tension on side delt
• "Hold the post tight" — prevents body English
• "Feel every inch" — slow and controlled for max connection

Tempo Guide

Goal	Tempo	Example
Strength	N/A	Not a strength exercise
Hypertrophy	2-1-2-0	2s up, 1s pause, 2s down, no pause
Mind-Muscle	3-1-3-0	3s up, 1s pause, 3s down (max control)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Side Deltoids	Shoulder abduction — raising arm to side	█████████░ 95%

Secondary Muscles

Muscle	Action	Activation
Front Deltoids	Assist in arm raising	██░░░░░░░░ 25%
Upper Traps	Stabilize shoulder girdle	███░░░░░░░ 35%

Stabilizers

Muscle	Role
Core	Prevents torso rotation and lean
Obliques	Resist lateral flexion
Forearms	Grip dumbbell

Muscle Emphasis

To maximize side delt activation: Perfect upright posture, focus on working side only, slow controlled tempo, elbow leads To minimize compensations: Hold support firmly, no torso lean, no momentum Advantage over bilateral: Superior mind-muscle connection, addresses imbalances, forces strict form

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🎁 Benefits

Primary Benefits

Benefit	Why It Matters
Fix Imbalances	Each side works independently — expose and correct asymmetries
Better Mind-Muscle Connection	Focus on one delt at a time for superior activation
Stricter Form	Holding support eliminates body English and momentum
Core Engagement	Anti-rotation and anti-lateral flexion stability work
Easier to Control	One arm is easier to manage than coordinating two

When to Use

• You have a weaker side — single-arm work reveals and fixes imbalances
• Struggling with bilateral version — easier to learn movement pattern
• Want maximum mind-muscle — one arm allows complete focus
• Limited equipment — only have one dumbbell
• Plateau on bilateral — variation can spark new growth

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Leaning away from working side	Torso tilts opposite direction	Changes leverage, reduces delt tension	Hold support tight, stay completely upright
Using momentum	Swinging weight up	Takes tension off delts	Lighter weight, controlled tempo
Not holding support	Free hand dangles	Allows torso movement and compensation	Always hold rack/wall/pole with free hand
Raising too high	Dumbbell above head	Traps take over from delts	Stop at shoulder height
Rotating torso	Twisting toward working arm	Core loses stability, injury risk	Brace core, think "face forward"

Most Common Error

Leaning away from the working side — this is the #1 mistake on single-arm laterals. It makes the exercise easier by using momentum and reduces tension on the side delt. Hold your support tight and stay completely vertical.

Self-Check Checklist

• Holding support with non-working hand
• Torso completely upright — no lean
• Face forward — no rotation
• Leading with elbow
• Stopping at shoulder height
• Controlled tempo both ways

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🔀 Variations

By Emphasis

Hypertrophy Focus

Variation	Change	Why
Slow Eccentric	4s lowering	Maximum time under tension
Pause Reps	2s hold at top	Peak contraction emphasis
1.5 Reps	Full + half rep	Extended time under tension

Stretch Emphasis

Variation	Change	Why
Leaning Single-Arm	Lean toward working side	Massive stretch at bottom
Cable Single-Arm	Use cable instead of DB	Constant tension through full ROM
Seated Single-Arm	Sit on bench	Eliminates any leg drive

Intensity Techniques

Variation	Change	Why
Drop Sets	Reduce weight mid-set	Push past failure
Rest-Pause	10s rest within set	Accumulate more volume
Mechanical Drop	Stand to leaning mid-set	Continue when strict form fails

Position Variations

Variation	Body Position	Effect
Standing	Upright with support	Standard version, good control
Leaning	Lean toward working side	Massive stretch, more ROM
Seated	Seated on bench	Eliminates momentum completely
Incline Support	Chest supported on incline	Maximum isolation, zero compensation

Equipment Variations

Equipment	Exercise Name	Key Difference
Cable	Cable Single-Arm Lateral	Constant tension, smoother curve
Band	Band Single-Arm Lateral	Increasing resistance at top
Machine	Single-Arm Lateral Machine	Fixed path, easiest to isolate

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per arm)	Rest	Load	RIR
Hypertrophy	3-4	10-15	45-60s	Moderate	1-2
Endurance/Pump	3-5	15-25	30-45s	Light	2-3
Mind-Muscle	3-4	8-12	60s	Moderate	2-3

Workout Placement

Program Type	Placement	Rationale
Upper body day	After bilateral lateral raises	Use to finish delts, focus on weaker side
Shoulder day	Middle or end	After compounds and bilateral isolation
Push day	Final exercise	Ultimate isolation finisher

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets per arm
Intermediate	2-3x/week	3-4 sets per arm
Advanced	3x/week	4-5 sets per arm (across sessions)

Progression Scheme

Progressive Overload

Single-arm work is perfect for fixing imbalances. If your left side can do 3x15 but right side fails at 3x12, do the extra reps on the right side only. Over time, this fixes the imbalance.

Weekly Volume Guidelines

Level	Total Sets (per side)	Sessions
Beginner	6-9 sets	2 sessions
Intermediate	9-15 sets	2-3 sessions
Advanced	12-18 sets	3 sessions

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band Lateral Raise	Learning the movement pattern
Bilateral Lateral Raise	Build basic strength first
Machine Lateral Raise	Need stability assistance

Progressions (Harder)

Exercise	When Ready	Link
Leaning Single-Arm Lateral	Want more ROM and stretch
Cable Single-Arm Lateral	Want constant tension
Incline Single-Arm Lateral	Want maximum stretch

Alternatives (Same Goal, Different Movement)

Equipment Substitutes

Alternative	Equipment	Notes
Cable Single-Arm Lateral	Cable machine	Constant tension, smoother
Machine Single-Arm Lateral	Lateral raise machine	Easiest to isolate
Band Single-Arm Lateral	Resistance band	Home/travel option

Bilateral Alternatives

Alternative	Type	Trade-off
Lateral Raise	Bilateral	More efficient, less focus per side
Cable Lateral Raise	Bilateral	Constant tension, both arms

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pinching at top of movement	Stop below shoulder height, slower tempo
Rotator cuff issues	Strain on stabilizers	Lighter weight, focus on control
AC joint issues	Compression at top	Partial ROM, stop at 45-60°
Core/back issues	Anti-rotation stress	Use lighter weight, seated variation

Stop Immediately If

• Sharp pain in shoulder joint
• Clicking or popping with pain
• Numbness or tingling down arm
• Pain persists after stopping
• Severe muscle cramping

Form Safety Tips

Tip	Why
Always hold support	Prevents compensation and torso lean
Keep weight light	Isolation exercise, not about ego
Don't exceed shoulder height	Reduces impingement risk
Maintain upright posture	Protects spine, ensures proper activation
No momentum	Prevents injury and ensures delt work

Safe Failure

How to safely stop a set:

1. When fatigued: Simply lower dumbbell to side, rest, continue or end set
2. If pain occurs: Stop immediately, assess, don't push through
3. At failure: Let arm drop naturally (safe with light weight)
4. Between arms: Rest as needed — no rush to switch sides

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Abduction	0-90°	🟡 Moderate
Elbow	Static hold	10-15° flexion	🟢 Low
Spine	Anti-rotation, anti-lateral flexion	Neutral	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° abduction	Raise arm to side	Reduce ROM, work on shoulder mobility

Joint Health Note

Single-arm work can expose shoulder issues more clearly than bilateral. If one side has clicking, pain, or limited ROM, address it before loading heavy. Consider physical therapy consultation.

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❓ Common Questions

Should I do both arms back-to-back or complete all sets on one side first?

Either method works, but alternating arms is most common (right arm set, left arm set, rest, repeat). This gives each side adequate rest while keeping workout time efficient. If you have a significant imbalance, you could do all sets on the weaker side first while you're fresh.

Why does one side feel so much harder?

This reveals a strength imbalance — very common and exactly why single-arm work is valuable. Don't drop weight on the weaker side. Instead, match reps with your strong side, and if the weak side can't hit the target reps, let it fail naturally. Over weeks, the imbalance will correct.

Should I lean away to make it harder?

No. Leaning away is cheating and reduces delt tension. If anything, some people lean slightly TOWARD the working side to get a better stretch at the bottom (this is an advanced variation called "leaning lateral raises"). Never lean away.

Can I go heavier on single-arm than bilateral?

Usually you'll use the same weight or slightly lighter on single-arm. The advantage isn't more weight — it's better focus, stricter form, and fixing imbalances. Don't chase weight on this exercise.

How do I know if I'm leaning or staying upright?

Use a mirror or film yourself. Your shoulders should stay level (parallel to ground), and your spine should be vertical. If the non-working shoulder drops, you're leaning. Another cue: your head should stay centered over your hips, not drifting to either side.

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🔗 Related Exercises

Same Muscle Group

• Lateral Raise — Bilateral version, more efficient
• Cable Lateral Raise — Constant tension variation
• Leaning Lateral Raise — Advanced stretch variation
• Machine Lateral Raise — Fixed path isolation

Complementary Exercises

• Rear Delt Fly — Complete delt development
• Front Raise — Front delt isolation
• Overhead Press — Compound shoulder builder
• Face Pull — Rear delt and upper back

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J. (2016). Effects of unilateral vs bilateral training — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Renaissance Periodization Hypertrophy Guide — Tier B
• Mike Israetel Shoulder Volume Landmarks — Tier B
• Menno Henselmans Unilateral Training Research Review — Tier B

Technique:

• Jeff Nippard Science of Shoulder Training — Tier C
• John Meadows Single-Arm Lateral Raise Tutorial — Tier C
• Athlean-X Fixing Shoulder Imbalances — Tier C

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For Mo

When to recommend this exercise:

• User mentions strength imbalances between sides
• User struggles with form on bilateral lateral raises
• User wants better mind-muscle connection on side delts
• User has limited equipment (only one dumbbell available)
• User is intermediate+ looking for variation

Who should NOT do this exercise:

• Acute shoulder injury → Suggest rest, PT evaluation
• Severe shoulder impingement → Try Machine Lateral Raise with limited ROM
• Cannot maintain upright posture → Work on core stability first
• Complete beginners → Start with Bilateral Lateral Raise

Key coaching cues to emphasize:

1. "Hold the rack/wall tight — stay completely upright"
2. "Lead with elbow, not your hand"
3. "Focus on the working delt — feel every inch of the movement"
4. "No lean, no rotation — perfectly vertical torso"

Common issues to watch for in user feedback:

• "One side feels way harder" → Normal, this reveals imbalances — keep working
• "I keep leaning" → Cue to hold support tighter, check in mirror, reduce weight
• "Don't feel it in delts" → Likely using momentum or raising too high
• "My core/obliques are sore" → Normal stabilizer engagement

Programming guidance:

• Pair with: Overhead press, front raises, rear delt work
• Use after: Bilateral lateral raises (finish with single-arm)
• Typical frequency: 2-3x per week
• Volume: Match or slightly exceed bilateral work (e.g., if doing 3x12 bilateral, do 3x15 single-arm)

Progression signals:

• Ready to progress when: Both sides can complete all sets with perfect form, no imbalance
• Regress if: Can't control weight, leaning excessively, shoulder pain
• Try progression: Leaning single-arm lateral raise, cable single-arm variation

Imbalance correction protocol:

• If one side significantly weaker: Do weaker side first while fresh, match strong side reps, add 1-2 extra sets to weak side
• Reassess every 2-3 weeks — imbalances typically correct in 4-6 weeks

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Last updated: December 2024