One-Arm Side Laterals

Muscles Worked

The shoulders handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to One-Arm Side Laterals

1. 1

   Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.

2. 2

   Stand with a straight torso and have the dumbbell by your side at arm's length with the palm of the hand facing you. This will be your starting position.

3. 3

   While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.

4. 4

   Lower the dumbbell back down slowly to the starting position as you inhale.

5. 5

   Repeat for the recommended amount of repetitions.

6. 6

   Switch arms and repeat the exercise.

Common Mistakes

• • Focus on the mind-muscle connection — feel the target muscle working through each rep.
• • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
• • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
• • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press

beginner shoulders

Alternating Deltoid Raise

beginner shoulders

Alternating Kettlebell Press

intermediate shoulders

Anti-Gravity Press

beginner shoulders

Arm Circles

beginner shoulders

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions