Best Single Arm Shoulder Exercises To Build Deltoids

If you are searching for the best single arm shoulder exercises, then you are at the right place.

Here we cover the anatomy, functions of your deltoid, and know the best single arm shoulder exercises, execution techniques, pro-tips, for the best possible shoulder development.

In fitness, “shoulder exercises” refers to resistance exercises that target the deltoid muscle.

Shoulder Muscle (Deltoid Anatomy)

The deltoid is the superficial muscle that forms the rounded contour of your shoulder. While the deltoid is technically a single muscle, anatomically speaking it has three distinct sets of muscles fibers and muscle bellies, which are referred to as “heads.

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

Shoulder Anatomy

Best One Arm Shoulder Workout

Here are the best Shoulder exercises that you can do with one arm.

It is the best unilateral exercise that increases shoulder strength, stability, and symmetry.

1. Dumbbell One Arm Shoulder Press

If you’re looking for straightforward single arm shoulder exercises to add to your routine, dumbbell one-arm shoulder press, is a great staple exercise to get you started.

It is a unilateral exercise that increases shoulder strength, stability, and symmetry.

Performing the exercise with one arm at a time will actively engage the core throughout the range of motion.

One Arm Shoulder Press

How To Do

  1. Stand with your feet shoulder-width apart. Hold a dumbbell in your one hand.
  2. Extend through your elbow to lift the dumbbell directly above you.
  3. Slowly lower the weight back to the starting position.
  4. After completing all reps on the right side, repeat on the left side. Repeat for the desired number of repetitions.

Tips

  • Keep a controlled motion and avoid jerky movements.
  • Don’t allow your torso to sway to one side or the other as you press the weight overhead.

2. One-Arm Dumbbell Upright Row

Upright Row is one of the excellent single arm shoulder exercises to build huge Trapezius muscles.

One arm dumbbell upright row is the unilateral variation on the dumbbell upright.

One Arm Dumbbell Shrug

How To Do

  1. Stand with your feet shoulder-width apart.
  2. Hold a dumbbell in your left hand at your side.
  3. Slowly shrug your left shoulder up toward your ear. At the top, pause for a moment and contract the muscles.
  4. Slowly lower the weight back to the starting position.
  5. After completing all reps on the left side, repeat on the right side. Repeat for the desired number of repetitions.

Tips

  • Keep a controlled motion and avoid jerky movements.
  • Keep your back straight and core tight.

3. The Landmine overhead Press

If you’re looking for a way to get more creative with your one arm shoulder workout, why not try Landmine Press?

It is not a popular exercise, yet it is one of the best single arm shoulder exercises that provide many benefits with regard to progressing your anterior deltoid and upper chest.

The Landmine Chest Press

How To Do

  1. Stand holding the weighted end of the barbell with both hands in front of your chest.
  2. Make sure the barbell is wedged securely in a landmine device or corner.
  3. Your feet should be level and shoulder-width apart.
  4. Press the weight up with both hands until your arms are extended, then bring it back down slowly.

Tips

  • Hold a neutral spine throughout the movement to prevent injury.

4. Side-Lying Rear Delt Fly

The side-lying rear delt fly is a shoulder exercise used to target the rear delts.

It is a great unilateral exercise used to target a smaller and often lagging muscle group.

Side-Lying Rear Delt Fly

How To Do

  1. Lie on the floor on your right side, and grasp the dumbbell with your left hand using a neutral grip.
  2. Keeping your elbow fixed and your body still, exhale as you raise the dumbbell from the floor until it is almost vertical.
  3. Hold for a count of two.
  4. Inhale as you reverse the movement and lower the dumbbell towards the starting position, stopping before the dumbbell touches the floor.
  5. Repeat for the desired number of repetitions.
  6. Repeat the exercise on your opposite side with your right arm.

Tips

  • Do not allow the dumbbell to touch the floor.
  • Allow the arms to move freely, but don’t lock out the elbows.

5. Single Arm Cable Front Raise

The front raise is one of the most common shoulder exercises you’ll see being done because it is effective in building the front delts.

By performing the single arm cable front raise exercise unilaterally, you’ll be able to focus on one side at a time.

One Arm Cable Front Raise

How To Do

  1. Attach a single grip handle to a low pulley cable machine.
  2. Stand facing away from the machine and grip the handle with your right hand using an overhand grip.
  3. Keeping your elbow very slightly flexed, exhale as you raise the stirrup (handle) forward and upward in a semicircular motion until your arm is above horizontal.
  4. Hold for a count of two.
  5. Inhale as you slowly reverse the motion and lower the stirrup to the starting position.
  6. Repeat the exercise with your opposite arm.

Tips

  • This is an isolation exercise, so the focus should be on form and muscle contraction, not weight.
  • Keep your body still. Only your arm should move.

6. 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 lateral 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

  1. Stand next to a cable pulley machine with your feet shoulder-width apart and the handle attachment adjusted to the lowest setting.
  2. Grab the handle and stand straight up with your arm fully extended and feet facing forward.
  3. 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.

7. Cable Twisting Overhead Press

Finally, if you’re looking for one more effective Single Arm Shoulder Exercises, try the Cable Twisting Overhead Press.

The twisting cable overhead press is a very effective shoulder press variation which works the anterior (front) deltoids.

The twisting cable overhead press is brilliant for developing unilateral upper-body strength, as well as improving your balance and the strength and stability of your core.

Cable Twisting Overhead Press

How To Do

  1. Attach a stirrup (handle) to a low or waist-high pulley. Grasp the stirrup with one hand.
  2. Spread your legs and squat a little, keeping your torso upright. Position the stirrup to the side of your body, with your elbow flexed and tucked in to your side.
  3. Exhale as you straighten your legs, twist your body, and press the stirrup diagonally upward and away from the pulley.
  4. Hold for a count of two. Inhale as you reverse the motion and return your body and the stirrup to the starting position.
  5. Complete the desired number of reps with your right arm. Repeat the exercise with your opposite arm.

Tips

  • You can place your free hand on your hip. You can squat as deep as you want to.
  • Furthermore, you can only perform this exercise with one arm at a time.

Effective Shoulder Workout With ONLY ONE DUMBBELL For Stronger Shoulder

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