One-Arm Side Laterals

GymDaze demonstration

Watch One-Arm Side Laterals

One Arm Side Laterals

Technique

How to perform One-Arm Side Laterals

1. Hold one dumbbell at your side and brace your free hand on a steady bench, fixed vertical pole, power rack or squat rack.
2. Lean your torso toward the supporting hand and away from the dumbbell, keeping that body angle fixed.
3. Start with the loaded arm hanging down, palm toward your body and elbow slightly bent.
4. Raise the arm out to the side without swinging your torso, keeping the elbow bend and a slight forward hand tilt as if pouring from a glass.
5. Continue until the arm is slightly above parallel to the floor, allowing the shoulder blade to move with the arm.
6. Pause briefly, then lower the dumbbell under control to the hanging position.
7. Complete the repetitions, then change hands and repeat with the opposite side.

Programming relevance

Muscles involved

Primary targets: Medial Deltoid.