Standing One-Arm Side Lateral Raise

Differentiation: Mechanics

This variation of a Lateral Raise is unique from other lateral Raise exercises. Here is how: you perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to focus on each side of your middle deltoids individually. Since you work only one side at a time, | you must engage the oblique on the opposite side of the deltoid you are working to counterbalance the weight on your other side. Engaging your Oblique increases the overall strength of your core.

Starting Position

To get into starting position, do this...

1) Obtain one dumbbell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in one hand, walk over the the spot where you will perform the exercise and stand.

4) Grasp the dumbbell with your palm facing your other hand.

5) Place your feet shoulder-width apart.

6) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, exhale while you flex your middle delt while raising the dumbbell directly sideways and upwards

3) ...until the dumbbell reaches head-level, keeping your elbow straight.

4) Hold for a count of one second.

5) Then, inhale while you return the dumbbell to its starting position using a slow and controlled movement.

6) Repeat reps for a full set using that arm.

7) When all reps are finished, switch the dumbbell to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Try not to swing the dumbbells up. Only use your shoulders.

Be sure to always keep your elbow higher than your hand, which will keep tension on the middle delt and provide the most benefit.

Keep your body from swaying with the weight.

Keep your arm straight and not bent. {or slightly bent at elbow?}

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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