Male model ex_ZKJZJU

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Shoulders · Dumbbell

Dumbbell One Arm Lateral Raise

intermediatestrengthOne side at a time

Dumbbell One Arm Lateral Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Lateral Deltoids

Secondary muscles

Upper Back · Trapezius

How to do Dumbbell One Arm Lateral Raise

Stand with your feet shoulder-width apart, holding a dumbbell in one hand by your side with your palm facing your body. Keep your other hand on your hip or relaxed by your side.
Lift the dumbbell out to the side, maintaining a slight bend in your elbow. Raise your arm until it is parallel to the floor.
Lower the dumbbell back to the starting position, keeping the movement smooth and controlled.
Repeat for the desired number of repetitions, then switch arms.

Form tips

Perform the movement slowly and deliberately for maximum control.
Avoid using momentum or swinging the dumbbell.
Keep your wrist straight and aligned with your forearm.

Dumbbell One Arm Lateral Raise alternatives

Cable Bent Over One Arm Lateral Raise

Delts · beginner

Cable One Arm Front Raise

Delts · beginner

Kettlebell Single Arm Lateral Raise

Delts · intermediate

Plate Lateral Raise

Delts · intermediate

More delts exercises

Dumbbell Incline One Arm Lateral Raise

Delts · intermediate

Dumbbell Lying One Arm Rear Lateral Raise

Delts · beginner

Dumbbell One Arm Front Raise

Delts · intermediate

Dumbbell Bent Arm Lateral Raise

Delts · intermediate

Machine Lateral Raise

Delts · beginner

Lateral Raise Bodyweight

Delts · intermediate

Leaning Dumbbell Lateral Raise

Delts · intermediate

Dumbbell Rear Lateral Raise

Delts · intermediate

Dumbbell One Arm Lateral Raise FAQ

What muscles does Dumbbell One Arm Lateral Raise work?

Dumbbell One Arm Lateral Raise mainly works the delts in the shoulders (Lateral Deltoids). The upper back work as secondary muscles.

What equipment do you need for Dumbbell One Arm Lateral Raise?

You need a dumbbell.

How many sets and reps of Dumbbell One Arm Lateral Raise should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell One Arm Lateral Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Dumbbell One Arm Lateral Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell One Arm Lateral Raise?

Other exercises for the delts include Cable Bent Over One Arm Lateral Raise, Cable One Arm Front Raise, Kettlebell Single Arm Lateral Raise and Plate Lateral Raise.

For developers

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_ZKJZJU" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
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  "name": "Dumbbell One Arm Lateral Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_ZKJZJU/mp4-720.mp4?…",
    "poster": "https://…/ex_ZKJZJU/poster.jpg?…"
  }
}