One-Arm Side Laterals

A unilateral shoulder isolation exercise performed with a dumbbell, building lateral shoulder width and addressing strength imbalances between sides.

Instructions

1. Pick up a dumbbell and hold it in one hand. Use your non-lifting hand to grab something steady such as an incline bench for balance.
2. Lean toward your lifting arm and away from the support hand to maintain balance.
3. Stand with a straight torso, holding the dumbbell by your side at arm’s length with the palm facing you.
4. While maintaining a stationary torso (no swinging), lift the dumbbell to your side with a slight bend in your elbow.
5. Keep your hand slightly tilted forward as if pouring water in a glass.
6. Continue until your arm is parallel to the floor. Exhale as you lift and pause briefly at the top.
7. Lower the dumbbell back down slowly to the starting position as you inhale.
8. Repeat for your set repetitions.
9. Switch arms and repeat the exercise.

Tips

• Keep your torso stationary; avoid leaning or swinging
• Use a controlled, smooth motion throughout
• Maintain a slight bend in your elbow
• Feel the contraction in your lateral shoulder
• Don’t allow the dumbbell to drift forward or backward
• Use lighter weights to maintain proper form
• Focus on the mind-muscle connection with your shoulder