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Standing Single Arm Barbell Lateral Raise

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How To Do A Standing Single Arm Barbell Lateral Raise Correctly

The standing single arm barbell lateral raise is a challenging variation of the traditional dumbbell lateral raise, since lifting the barbell with one arm recruits more stabilizing muscles in the body.

To get started:

  1. While standing with a shoulder width stance, hold a barbell with one arm extended, by your side, with an overhand grip.
  2. To challenge yourself, place your other hand behind your back, or to make it easier, extend your other arm out to the side for more balance.
  3. Keeping your core and glutes contracted, chest upright and stationary, lift the barbell with your arm extended out to the side, until the bar reaches shoulder level, just above parallel to the ground.
  4. If you can, try to keep your pinky above your thumb to recruit even more of the outside of the shoulder.
  5. Under control, slowly reverse the movement, without letting the tension off the shoulders at the bottom of the range.
  6. Repeat.

Primary Muscles Worked

shoulders

Other Lateral Raise Exercise Variations

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