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Supported One-Arm Lateral Raise: starting position Supported One-Arm Lateral Raise: end position

Shoulder Raises · Shoulders

Supported One-Arm Lateral Raise

A shoulder raises exercise that works the shoulders. Beginner level, using dumbbells.

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Muscles worked

PrimaryShoulders

Side delts through a greater range of motion.

Setup and loading

Dumbbell beside your thigh.

How to do the supported one-arm lateral raise step by step

  1. Hold a fixed support with one hand and lean slightly to the other side.
  2. Raise the dumbbell out to the side to shoulder height.
  3. Lower slowly.

Form cues

  • Lead with your elbow
  • No swinging

Common mistakes

  • Using momentum to lift
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Sets and reps for your goal

Hypertrophy

3 x 10-15 · rest 60 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

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Sports it suits

BodybuildingTennis

Gear for this exercise

  • Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
    Amazon Decathlon

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