One-Arm Side Laterals

What it is

This single-arm movement uses a dumbbell to specifically target and strengthen the side of your shoulders, known as the lateral deltoid. You'll lift the weight out to your side in a controlled arc, isolating the muscle. This exercise helps build broader, well-defined shoulders.

Technique tips

• Use your free hand to grasp a stable object for support.
• Keep your torso upright and steady throughout the movement.
• Lift the dumbbell out to your side with a slight bend in your elbow.
• Imagine pouring water from a jug as you lift the weight.
• Stop when your arm reaches parallel to the floor, at shoulder height.
• Exhale as you lift the weight, then slowly inhale as you lower it.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.