Elite Physique The New Science of Building a Better Body

One-Arm Lateral Raise
ISOLATION
The one-arm lateral raise targets the middle deltoid. Performing the exercise one arm at
a time is often a better option for people who get neck strain from the two-arm version.
This variation is also harder to cheat, which is beneficial for building the mind–muscle
connection.
HOW TO DO IT
1. Stand tall with a light dumbbell or kettlebell in your left hand, arm hanging down
at your sides. Hold your hand 12 inches (30 cm) away from the outside of your
left thigh with your palm facing your outer thigh (see figure a). Place your right
hand on your abdomen.
2. Make a double chin and slowly elevate your left arm until it’s parallel to the floor
(see figure b). Slowly lower to the starting and repeat for target reps.
3. Switch the weight to your right hand and repeat.
a
b
ADVANTAGES
• This is a neck-friendly variation for strengthening and building the middle deltoids.
• It is more difficult to cheat, compared with the two-arm version.
COACHING CUES
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• Lower your arm no farther than 12 inches (30 cm) from your thigh to maintain
tension on your deltoid.
• Avoid performing this exercise with a band because its tension is highest where
you’re weakest (i.e., arm parallel to floor).