One-Arm Side Laterals

Technique

How to perform One-Arm Side Laterals

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.
2. Lean towards your planted arm and away from the hand that is gripping the dumbbell as this will allow a greater range of motion under load.
3. 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. 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.
4. Continue to go up until you arm is above parallel to the floor.
5. Exhale as you execute this movement and pause for a second at the top.
6. Lower the dumbbell back down slowly to the starting position as you inhale.
7. Repeat for the prescribed repetitions.
8. Switch arms and repeat the exercise.

GymDaze demonstration

Watch One-Arm Side Laterals

Programming relevance

Muscles involved

Primary targets: Medial Deltoid.