Single Arm Lateral Raise: Muscle Worked, Benefits, Tips

Single Arm Lateral Raise

Single arm lateral raise is a variation of the lateral raise that help to build the muscles of the shoulders.

Lateral raise is a shoulder exercise that works the middle head of the deltoid muscle, which is the rounded muscle at the very top of each shoulder.

You can use both arms while performing the lateral raise exercise, but it’s often recommended to use just one to add more difficulty to your workout and stimulate more gains.

To perform the single arm lateral raise, you can use dumbbells, cables, and resistance bands.

Single Arm Lateral Raise

Deltoid (Shoulder) Muscles

The deltoid muscle of the shoulder consists of three separate sections or heads.

Muscles Worked During Single Arm Lateral Raise

The primary Muscle Worked during single arm lateral raises the lateral deltoid, which is the middle portion of the deltoid muscle.

Secondary Muscle Worked: The anterior deltoid, posterior deltoid, upper trap, supraspinatus (a rotator cuff muscle), and serratus anterior (muscles along your ribs under your armpit) also contribute to the movement.

A handful of other muscles worked or play the role of stabilizer muscles, include your

Shoulder Anatomy

Benefits of One Arm Lateral Raises

  • Lateral raises strengthening the side delts, that helps to stabilize the shoulders, which can help prevent future injuries.
  • Lateral Raises improve the overall aesthetics and definition of your shoulders. One hallmark of someone who’s in shape is having wide-toned shoulders.
  • The One arm lateral deltoids play a part in stabilizing the weight when performing bench press or overhead press. By working directly on the lateral deltoids, there will be a transfer of strength to your other lifts.
  • It helps create balanced shoulder development between sides.
  • A single arm lateral raise can create better mind-muscle connection than raises using two arms.

5 Best One Arm Lateral Raise Exercises

Here are the best variations of single arm lateral raise that helps to build massive deltoid.

1. One Arm Cable Lateral Raise

The one-arm cable lateral raise is an isolated shoulder exercise that targets the deltoids, while increasing stability in both the wrists and the core.

Cable lateral raise is a shoulder exercise that works the middle head of the deltoid muscle, which is the rounded muscle at the very top of each shoulder.

You can use both arms while performing the exercise, but it’s often recommended to use just one to add more difficulty to your workout and stimulate more gains.

One Arm Cable Lateral Raise
How To Do One Arm Cable Lateral Raise
  1. Stand next to a cable pulley machine with your feet shoulder-width apart and the handle attachment adjusted to the lowest setting.
  2. To maintain good posture, push your chest forward, and point your shoulders back while slightly bending both knees.
  3. Grab the handle and stand straight up with your arm fully extended and feet facing forward. Maintaining a slight bend in your working elbow, raise your arm up to shoulder height.
  4. Hold for a second, and then slowly lower the weight back to the starting position.
Tips
  • Keep your torso still, your back straight, and your elbow slightly bent.
  • Don’t just swing your arms. Keep controlled motion throughout the exercise.
  • Always use weights that you can handle comfortably.

2. Lying Dumbbell Lateral Raise

The side-lying lateral raise increases strength and stability throughout the entire shoulder. This exercise more specifically targets the side deltoid.

Having a great lateral head will give the illusion of a super-wide set of shoulders. Incline side laterals are perhaps difficult for beginners, but it is an interesting variation on conventional lateral raises.

Lying Dumbbell Lateral Raise
How To Do Lying Dumbbell Lateral Raise
  1. Lie sideways on a flat bench, propping yourself up onto your elbow, so it is perpendicular to the bench.
  2. Hold the dumbbells so that they rest sideways on your upper thigh
  3. Slowly lift the dumbbells up and out to the sides of your body, pulling through the rear delts and middle traps.
  4. Pause a moment at the top of the motion before slowly lowering the weights back down to the starting position. The “top” of the movement is when the shoulder joint is at a 90-degree angle to the body.
Tips
  • Do not lift backward or forward.
  • Avoid using momentum. Focus on moving in a slow and controlled fashion the entire time.
  • Your working elbow should be slightly bent during the lift.

3. Dumbbell One Arm Lateral Raise

This Dumbbell shoulder exercise is performed with one arm at a time. Dumbbell one arm lateral raise is an excellent exercise to isolate and build side deltoids.

To build the middle head of the deltoid muscle, make Dumbbell one-arm lateral raise a part of your deltoid exercises.

Dumbbell one-arm lateral raise
How To Do Dumbbell one-arm lateral raise
  1. Stand holding a dumbbell with one hand. Feet are shoulder-width apart and knees are slightly bent.
  2. Now bend your elbow and raise the dumbbell to your side.
  3. Lift them to a point slightly higher than your shoulder. Now lower the dumbbell in a controlled manner back to the starting position.
  4. Perform all reps on one side and then repeat with the other arm.
Tips
  • Pause for a moment at the top before slowly lowering the dumbbell back to the starting position.
  • Keep a controlled motion and avoid jerky movements.
  • Avoid arching of the lower back.

4. Leaning Single Arm Dumbbell Lateral Raise

The leaning single-arm dumbbell lateral raise is an isolation exercise that strengthens the entire shoulder. Compared with the dumbbell lateral raise, the leaning dumbbell lateral raise puts your lateral deltoid under tension through a greater portion of the range of motion, making each repetition more effective.

The leaning position creates leverage while maximizing the isolation of the shoulders throughout the movement. It also places greater overload at the top of the movement.

Leaning Single Arm Dumbbell Lateral Raise
How To Do Leaning Single Arm Dumbbell Lateral Raise
  1. Stand holding a dumbbell with one hand. Feet are shoulder-width apart and knees are slightly bent.
  2. Now bend your elbow and raise the dumbbell to your side.
  3. Lift them to a point slightly higher than your shoulder. Now lower the dumbbell in a controlled manner back to the starting position.
  4. Perform all reps on one side and then repeat with the other arm.
Tips
  • Pause for a moment at the top before slowly lowering the dumbbell back to the starting position.
  • Keep a controlled motion and avoid jerky movements.
  • Avoid arching of the lower back.

5. Incline Dumbbell Side Lateral Raise

The single-arm incline lateral raise is an exercise targeting the lateral head of the shoulder muscles. Many of the movements that work the same muscle group may look alike, but they focus on different parts of the muscles because they are at different angles.

If you want to develop better muscle specifically, keep in mind that it is more beneficial to include exercises that focus on different aspects of your training program.

Incline Dumbbell Side Lateral Raise
How To Do Incline Dumbbell Side Lateral Raise
  1. Lie sideways on an incline bench, set at 55 degrees, with your armpit over the top of the bench.
  2. Hold the dumbbell so that it rest sideways on your upper thigh
  3. Keeping a slight bend in your elbow, raise the dumbbell out from your side until your elbow is in line with your shoulder.
  4. Pause a moment at the top of the motion before slowly lowering the weights back down to the starting position.
Tips
  • Do not shrug your shoulder when raising the dumbbell. Failure to do so can result in injury to your shoulder, trapezius and neck.
  • Avoid using momentum. Focus on moving in a slow and controlled fashion the entire time.
  • Your working elbow should be slightly bent during the lift.

Reps and Sets

Single arm lateral raise is usually performed for moderate to high reps, at least 8-12 reps per side, and 3-4 sets as part of the upper-body or shoulder-focused portion of a workout.

Alternative Exercises for Single arm lateral raise

Before we deep dive into the best one arm lateral raise alternatives. We must remember, a single arm lateral raise alternative will be able to satisfy the following criteria:

1. Activate the lateral head muscle, which is trained in single arm lateral raise.

2. Isolate the muscle groups during execution.

3. Train the lateral deltoid muscle through a longer range of motion.

1. Dumbbell Lateral Raise

Lateral Raise is one of the best side delt exercises to build side deltoids. To build the lateral head of the deltoid muscle, make lateral raises a regular part of your shoulder workout.

It’s a good alternate of single arm lateral raise to build your lateral deltoid workout.

Lateral Raise

2. Cable Machine Y Raise

The cable Y-raise is a fantastic exercise for the whole shoulder that activates all fibers of the deltoid anterior, lateral, and posterior, but it mainly targets the lateral shoulder.

This lateral deltoid exercise is the best and creative alternate of single arm lateral raise.

Cable Machine Y Raise

3. Cable Lateral Raise

The cable lateral raise is one of the best exercises that targets the side delts, It is a great isolation exercise that can humble you. With this exercise, you should start at a light weight to ensure you proper perform.

There are multiple variations of the lateral raise, but they all have the same common goal, to build the lateral delts.

Cable Lateral Raise

Takeaways

Single Arm lateral raises are the great exercises to give a balanced shape to your shoulders and make them look broader.

There are many other variations and alternatives of the single arm lateral raise that you can add in your shoulder workout regimen as per your requirement and Choice.

Sources

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