One-Arm Side Laterals
A beginner strength exercise for the shoulders, done with a dumbbell.
How to do the One-Arm Side Laterals
- 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.
- 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.
- 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.
- Lower the dumbbell back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the One-Arm Side Laterals
Alternating Deltoid RaiseDumbbell · Beginner
Bent Over Dumbbell Rear Delt Raise With Head On BenchDumbbell · Beginner
Dumbbell Incline Shoulder RaiseDumbbell · Beginner
Dumbbell ScaptionDumbbell · Beginner
External RotationDumbbell · Beginner
Front Dumbbell RaiseDumbbell · Beginner
Front Incline Dumbbell RaiseDumbbell · Beginner
Front Two-Dumbbell RaiseDumbbell · Beginner
Questions
What muscles does the One-Arm Side Laterals work?
Mainly the shoulders.
Is the One-Arm Side Laterals good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the One-Arm Side Laterals?
Good alternatives that train the shoulders: Alternating Deltoid Raise, Bent Over Dumbbell Rear Delt Raise With Head On Bench, Dumbbell Incline Shoulder Raise or Dumbbell Scaption.
How many sets and reps of the One-Arm Side Laterals should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).