- 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.
- 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. 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.
- Lower the dumbbell back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise.
Variations: This exercise can also be performed sitting down.
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Tip: One-Arm Side Laterals
Nov 16, 2011 10:59 AM: On lite days, try to add a little swing into the mix and change over to the other arm in mid-swing when one set with one arm and changing to the next.
of people found this tip helpful
Tip: One-Arm Side Laterals
Nov 2, 2011 11:32 AM: You may see better results not doing the full range of motion in this video. Raising the dumbell any higher than your shoulder brings your traps into play taking the stress you're trying to put on your medial deltoid off of it and onto your traps. If it helps try raising your elbow to be parallel with...+See More
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Review: One-Arm Side Laterals
Oct 1, 2011 3:53 PM: :)
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Review: One-Arm Side Laterals
Aug 28, 2011 2:32 PM: The BEST shoulder exercise out there! I have done this since I was a kid and always found fantastic results with this exercise. I usually do 8 sets of 30 reps with a 30 pound dumbbell, one arm at a time. I don't do a full rep though. I think using enough weight to where you can only do a half-rep actually...+See More
of people found this review helpful
Review: One-Arm Side Laterals
Jul 27, 2010 10:03 AM: Good one for the shoulders