One-Arm Side Laterals

One-Arm Side Laterals is a resistance exercise - shoulder abduction exercise involving Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Middle deltoid
Secondary muscles: Supraspinatus, Serratus anterior, Upper trapezius, Anterior deltoid
Exercise type: Resistance exercise - shoulder abduction

Exercise technique

Hand support
Hold a stable bench or post with your free hand.
Slight lean
Establish a small torso lean away from the support.
Dumbbell
Let the weight hang beside you in the working hand.
Elbow
Keep the arm long with a small bend.
Raise
Lift the dumbbell out to the side toward shoulder height.
Top control
Pause briefly without changing your torso lean.
Lower
Lower the dumbbell slowly to the starting position at your side.

Key technique points

Do not swing back and forth using your supporting arm.
Do not force your thumb downward.
Do not pull the working shoulder toward your neck.
Do not bend your elbow into a curl.
Keep the lean constant throughout the set.
Choose your lateral-raise limit according to shoulder control.

Common mistakes

Changing torso lean

This moves the load along different paths relative to gravity.

Excessive internal rotation

The pouring-water cue rotates the shoulder unnecessarily.

Adding a shrug

This shifts work from the lateral deltoid to the upper trapezius.

Pumping the elbow

This changes the lever length.

Loose support

This reduces balance in the outward lean.

Swinging the weight

This reduces muscular control at the top.

Frequently asked questions