Single Arm Lateral Raises

Introduction

The Single-Arm Lateral Raise is a targeted isolation exercise designed to enhance the strength and definition of the deltoid muscles, particularly the lateral or middle deltoid head. This exercise is highly effective for those aiming to achieve broader shoulders and a more sculpted upper body. By focusing on one arm at a time, it allows for greater concentration and control, helping to correct muscle imbalances and improve overall shoulder symmetry. Incorporating Single-Arm Lateral Raises into your hypertrophy training regimen can significantly contribute to shoulder muscle hypertrophy, enhancing both aesthetic appeal and functional strength.

Execution

How to Perform Single-Arm Lateral Raises

Setup

• Stand with your feet shoulder-width apart, maintaining a slight bend in your knees.
• Hold a dumbbell in one hand with your arm hanging straight down at your side. Your palm should be facing your body.
• Engage your core to stabilize your torso and maintain an upright posture.

Execution

• Slowly raise the dumbbell to the side, keeping your arm straight but not locked at the elbow.
• Continue to lift until your arm is parallel to the floor, forming a "T" shape with your body.
• Pause briefly at the top of the movement, ensuring you feel the contraction in your shoulder.
• Lower the dumbbell back to the starting position in a controlled manner.

Finishing

• Complete the desired number of repetitions for one arm.
• Switch the dumbbell to the other hand and repeat the exercise for the opposite arm.
• After completing the set, place the dumbbell down carefully and take a moment to stretch your shoulders if needed.