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One-Arm Side Laterals

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Shoulders. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Shoulders

How to perform One-Arm Side Laterals

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. 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.
  4. Step 4. Lower the dumbbell back down slowly to the starting position as you inhale.
  5. Step 5. Repeat for the recommended amount of repetitions.
  6. Step 6. Switch arms and repeat the exercise.

Frequently asked questions

Which specific muscles do one-arm side laterals target?

This isolation exercise primarily targets the lateral head of the deltoid. Focusing on one arm at a time allows for greater concentration on shoulder abduction and improved mind-muscle connection.

How can I improve my form to better isolate the shoulders?

Maintain a slight bend in the elbow and lead the movement with your knuckles or elbow rather than your wrist. Avoid shrugging the weight upward, which shifts the tension to the upper traps.

What is a common mistake to avoid during this movement?

Using excessive momentum or swinging the torso to lift the weight reduces the effectiveness of the exercise. Keep the body still and control the eccentric phase of the lift to maximize muscle fiber recruitment.

How should beginners approach this exercise for the first time?

Beginners should start with light dumbbells to master the range of motion without compensatory movements. Holding onto a stable rack with the non-working hand can help maintain balance and strict form.

What are the recommended sets and reps for shoulder hypertrophy?

Perform 3 to 4 sets of 12 to 15 repetitions per arm. Higher rep ranges are generally more effective for side laterals as they prioritize metabolic stress over heavy mechanical loading.

Sample sets & reps for One-Arm Side Laterals

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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