Single arm lateral raises

The One Arm Side Raise is an excellent exercise for training the shoulders , especially the middle part of the deltoid muscles. By working with one arm at a time, you can focus on building symmetrical strength in the shoulders and ensure that both sides of the body are developed equally.

Correct Execution and Technique

Here's how to perform the One Arm Side Raise with the correct technique:

1. Stand with your feet hip-width apart and hold a dumbbell in one hand, with your arm hanging straight down at your side.
2. Keep a slight bend in your elbow and your core engaged to keep your upper body stable.
3. Breathe in and lift your arm out to the side until it reaches shoulder height, palm facing down. Keep the movement controlled and avoid raising the shoulder.
4. Exhale and lower the arm back to the starting position in a controlled manner.

Focus on lifting the arm with the shoulder muscles, and avoid using momentum or bending the upper body to the side.

Video tutorial for Enarms Sidehev

Below you will find a video that shows the correct execution of Enarms Sidehev . The video provides a good visual guide to how you can activate the right muscles and maintain control throughout the exercise.

Common Errors

Here are some common mistakes that many people make during the One Arm Side Raise and tips on how to avoid them:

• Lifting the shoulder: Avoid pulling the shoulder up towards the ear while lifting the weight. Keep the shoulder down and focus on using the middle part of the deltoid muscle.
• Use of momentum: Avoid using speed to lift the weight. Keep the movement slow and controlled for maximum muscle activation.
• Too high a lifting angle: Do not lift the arm higher than shoulder height, as this can put unnecessary strain on the shoulder joint.

Modifications and Variations

Here are some variations to adjust the intensity of the One Arm Side Raise :

• Side Raise with Cable Machine: Use a cable machine instead of dumbbells for even resistance throughout the movement.
• One-arm Side Raise with Training Band: Attach a training band under the foot and perform the movement as with a dumbbell. This provides progressive resistance that further challenges the muscles.
• Alternate arms: Perform side raises with one arm at a time, but quickly switch between right and left arms to maintain tempo.

Number of Sets and Repetitions

To strengthen and build the shoulders, it is recommended to perform 3 sets of 10-15 repetitions per arm. Choose a weight that allows you to complete each repetition with controlled form.

Breathing technique

Keep your breathing controlled throughout the exercise. Exhale when you raise your arm to shoulder height, and inhale when you lower your arm back. This helps you maintain control of the movement and stabilize your core.