One Arm Dumbbell Side Lateral Raise

The One Armed Dumbbell Side Lateral Raise, unlike the two arm lateral raise allows you to be more focused on the one side & really connect with the shoulder muscle. This exercise will work mainly the medial or side head of of the deltoid, but will also bring in the front & rear deltoid slightly as well as the trapezius to stabilise. A bigger medial deltoid will give much better shape to the entire shoulder & will also help give you a really nice V taper. To initiate the exercise, squeeze the muscle to bring your arm up in a controlled fashion, before letting it come down slowly. Ensure there is a slight bend in the elbow & that your arm goes to just above parallel to the floor. Don'ts - Don't swing & use momentum to get the weight up or bend the elbow excessively which will make the exercise too easy. Also avoid going too high which will take tension off the deltoid at the top of the movement. Nick Jones - World Bodybuilding Champion & Joe Grima - IFBB Bodybuilding Champion