Shoulders · Dumbbell
Dumbbell One Arm Lateral Raise
How to do the dumbbell one arm lateral raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand holding a single dumbbell at your side, with your free hand braced on a rack or your hip for support. Raise the dumbbell out to the side with a slight bend in your elbow until your arm reaches shoulder height, then lower under control.
- 1Feel your side delt working as you lift the arm to shoulder height
- 2Keep a slight bend in your elbow and lead with the elbow
- 3Lower slowly to keep tension on the delt
Common mistakes
- Don't swing your body or use momentum to lift
- Avoid shrugging your shoulder toward your ear
- Don't raise the arm above shoulder height
Muscles worked
The dumbbell one arm lateral raise mainly works the side delts, with the upper traps assisting.
- Side DeltsPrimary
- Upper TrapsSupport
- ForearmsMinor
Kovo programs the dumbbell one arm lateral raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.