One Arm Side Laterals

What is One-Arm Side Laterals? One-arm side laterals are an isolation exercise that targets the lateral deltoid muscles. This exercise helps in building shoulder width and strength, as well as improving shoulder stability and mobility.

Tutorial

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip.
2. Keep your core engaged, chest up, and shoulders back.
3. Slowly raise the dumbbell to the side, keeping a slight bend in your elbow.
4. Lift the weight until your arm is parallel to the floor, then slowly lower it back to the starting position.
5. Repeat for the desired number of repetitions and then switch to the other arm.

Common Mistakes

• Using momentum to lift the weight instead of focusing on controlled movements.

• Swinging the body to raise the weight, which can lead to injury and reduced effectiveness. - Lifting the weight too high, which can put unnecessary strain on the shoulder joint.

• Using a weight that is too heavy, compromising form and increasing the risk of injury.

Tips for Better Results

• Focus on form and technique to target the lateral deltoid effectively.

• Keep a slight bend in the elbow throughout the movement to reduce strain on the joint. - Control the weight throughout the exercise, both on the way up and down.

• Use a weight that challenges you while still allowing you to maintain proper form.

Muscles Worked

• Primary Muscles: Lateral Deltoid (Side Shoulder) - Secondary Muscles: Anterior Deltoid (Front Shoulder), Trapezius, Trapezius (Upper Back)