Single arm lateral raises

Single Arm Lateral Raises is a targeted exercise that strengthens the middle part of the shoulder (lateral deltoid) and improves shoulder stability. Working with one arm at a time allows you to focus on balance and muscle activation, which helps build symmetry and effectively isolates the muscle.

Correct form and technique

Follow these steps to perform Single Arm Lateral Raises correctly:

1. Stand upright with your feet hip-width apart and a dumbbell in one hand.
2. Let the non-working arm rest on the hip or at the side for balance.
3. Keeping the working arm slightly bent at the elbow, lift the dumbbell out to the side until the arm is parallel to the floor.
4. Keep the palm down and the shoulder relaxed throughout the movement.
5. Lower the dumbbell slowly and controlled back to the starting position.
6. Repeat for the desired number of repetitions and then switch to the opposite arm.

Common errors

Avoid these mistakes to get the most out of the exercise:

• Shoulder lift: Keep the shoulder down and avoid pulling it up towards the ear to avoid strain.
• Swinging weight: Use a controlled movement and avoid momentum to ensure proper muscle activation.
• Lifting too high: Stop the lift when the arm is parallel to the floor to avoid overloading the shoulder joint.

Modifications and Variations

Adapt the exercise to your level or goal:

• Beginner: Use a lighter weight or perform the exercise without weight to focus on form.
• Advanced: Add a pause at the top of the movement to increase tension on the shoulder muscles.
• Alternative: Perform lateral raises with both arms to reduce the rest period between repetitions.

Number of repetitions and sets

Aim for 3 sets of 10-15 repetitions on each arm. Adjust the weight so you feel challenged without compromising technique.

Breathing tips

Inhale when you lower your arm and exhale when you raise it. A controlled breathing helps to maintain stability and focus during the exercise.