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So without getting into the query less directly jump on theOne arm Lateral Raise
- Force: Pull
- Synergists: Middle and Lower Trapezius, Serratus Anterior, Anterior Deltoid, Supraspinatus
- Target muscles: Lateral Deltoid
- Mechanics: Isolation
How To Do One arm Lateral Raise?
- Stand holding a dumbbell in one hand.
- Lean forward a little by flexing your hip.
- Externally rotate your shoulder so that your palm faces forward instead of your thigh.
- Keeping your elbow slightly flexed and your shoulder externally rotated.
- Exhale as you raise the dumbbell out to your side until your elbow is shoulder height.
- Hold for a count of three.
- Inhale as you slowly lower the dumbbell to the starting position.
- Repeat the exercise with your opposite arm.
- Repeat for the prescribed number of repetitions.
- Leaning forward a little will ensure that you target your lateral deltoid and not your anterior deltoid.
- Externally rotating your shoulder will reduce the risk of shoulder impingement.
- To protect your elbow joint, keep your elbow slightly flexed.
- Keep your back straight and your torso still.
- Control the full range of movement.
- Do not use momentum to raise the dumbbell, and avoid allowing the dumbbell to drop after you raise it.
- Instead, try to resist the lowering phase of the repetition.
- Compared with the standard dumbbell lateral raise in which you use both arms, the dumbbell one-arm lateral raise forces the recruitment of more muscles for stabilization, especially in your core.
- As with all unilateral exercises, start the dumbbell one-arm lateral raise with your weak side, and never do more repetitions with your strong side.
- This will promote the development of equal strength on both sides.
- Use the dumbbell one-arm lateral raise to strengthen and build your lateral deltoid, which will give you broader shoulders.