One-Arm Side Laterals
How to do the 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. 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.
- 2
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.
- 3
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.
- 4
Lower the dumbbell back down slowly to the starting position as you inhale.
- 5
Repeat for the recommended amount of repetitions.
- 6
Switch arms and repeat the exercise.
How to program the One-Arm Side Laterals
Sets and reps
As an isolation movement, the One-Arm Side Laterals is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The One-Arm Side Laterals is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the One-Arm Side Laterals into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the One-Arm Side Laterals work?
The One-Arm Side Laterals primarily targets the Shoulders.
What equipment do I need for the One-Arm Side Laterals?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the One-Arm Side Laterals should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
