One-Arm Lateral Raises

How to do it

1. Stand side-on, holding a dumbbell in one hand, the other hand on a rack for support.
2. Lean slightly away from the working arm.
3. Raise the dumbbell out to shoulder height.
4. Lower slowly, resisting all the way down.
5. One side at a time lets you lean into a longer range than you get with both arms.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Dumbbell Lateral Raises, it loads Mid-back / traps 25 points lower, Obliques 10 points higher. Compared with the Turkish Get-Up, it loads Abs 75 points lower, Front delts 65 points lower, Obliques 60 points lower.

Other ways to train this

• Dumbbell Lateral Raises Dumbbells
• Cable Lateral Raises Cable machine
• Seated Lateral Raises DumbbellsBench
• Plate-Loaded Lateral Raise Plate-loaded machine
• Band Lateral Raises Resistance bandsReference
• Barbell Upright Row BarbellIntermediate
• Plate Lateral Raise BarbellReference
• Cable Upright Row Cable machineIntermediate
• Kettlebell Sumo High Pull DumbbellsIntermediate
• Side-Lying Lateral Raise DumbbellsBenchReference
• One-Arm Plate-Loaded Lateral Raise Plate-loaded machineReference
• Smith Machine Upright Row Smith machine
• Kettlebell Halo Dumbbells
• Machine Lateral Raise Machines

Other exercises for the Side delts

• Turkish Get-Up 55% DumbbellsProfessional
• Seated Dumbbell Press 50% DumbbellsBench
• Standing Dumbbell Press 45% DumbbellsIntermediate
• Kettlebell Windmill 45% DumbbellsProfessional

Exercise illustrations and data by RepDB (repdb.co), used under licence.