One-Arm Plate-Loaded Lateral Raise

How to do it

1. Set the seat height so the pad pivot lines up with your shoulder, and load only the side you are about to work.
2. Sit with your back flat against the pad and place the outside of your working upper arm against its pad.
3. Hold the handle on the free side or rest that hand in your lap, and keep your torso square to the seat.
4. Push the working arm out and up against the pad until the upper arm is level with your shoulder, then lower it under control.
5. Complete all the repetitions on that side, then load and work the other side.

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 5 points lower, Side delts 5 points lower. It needs Plate-loaded machine where the other uses Dumbbells. Compared with the Handstand Push-Ups, it loads Front delts 90 points lower, Triceps 70 points lower, Side delts 35 points higher. It needs Plate-loaded machine where the other uses Bodyweight.

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
• Barbell Upright Row BarbellIntermediate
• Cable Upright Row Cable machineIntermediate
• Kettlebell Sumo High Pull KettlebellsIntermediate
• Side-Lying Lateral Raise DumbbellsBench
• Smith Machine Upright Row Smith machine
• Kettlebell Halo Kettlebells
• Machine Lateral Raise Machines

Other exercises for the Side delts

• Handstand Push-Ups 60% BodyweightProfessional
• Pike Push-Ups 55% Bodyweight
• Kettlebell Overhead Press 55% KettlebellsIntermediate
• Turkish Get-Up 55% KettlebellsProfessional

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