One Arm Lateral Raises

Exercise Tips

  • Focus on balance
  • Keep back flat

One Arm Lateral Raises

This exercise targets your shoulders and provides a low cardio benefit.

Muscle Group

Deltoids (Shoulders)


1 Day a Week to
3 Days a Week


Dumbbells, Exercise Ball

Cardiovascular Benefit


Muscle Group: Deltoids (Shoulders)

Equipment: Dumbbells, Exercise Ball

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Shoulders

Starting Position: Sit flat on the front edge of an exercise ball with your knees bent and your feet flat on the floor, shoulder width apart. Hold a dumbbell in one hand and place it by your knee on the same side, elbow slightly bent and palm facing you. Rest your other hand on your upper thigh.

  1. 1 Exhaling, slowly lift your arm up and out to your shoulder level, keeping your elbow bent. At the peak of the motion, your palm will be facing down and your hand will be slightly higher than the rest of your arm.
  2. 2 Inhale and lower your arm back down to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch sides and repeat motions.

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