Bodyweight Single Arm Lateral Raise

Muscles worked

Setup

1. Stand sideways next to a wall or sturdy vertical surface, approximately arm's length away.
2. Place the back of your hand or the outside of your forearm against the wall at hip height.
3. Lean your body toward the wall so your weight is supported by the arm against the wall.
4. Position your feet closer to the wall to increase the lean angle and resistance.

How to do it

1. Exhale as you push your arm firmly against the wall to move your torso away, raising your body until your arm is roughly parallel to the floor.
2. Maintain a slight, fixed bend in the elbow and focus on driving the movement through the lateral deltoid.
3. Inhale as you slowly lower your body back toward the wall with a controlled 2-3 second tempo.
4. Complete the desired number of repetitions on one side before switching to the other arm.

Form checklist

• Keep your core engaged and body in a straight line from head to heels.
• Avoid shrugging the shoulder toward your ear; keep the scapula depressed.
• Ensure the movement is strictly lateral, not allowing the arm to drift forward or backward.
• Do not use your hips or legs to 'bounce' away from the wall.

Pro tips

• Think about 'pushing the wall away' rather than just lifting yourself to maximize the mind-muscle connection with the side delt.
• Hold the peak contraction at the top for one second to increase intensity without adding weight.

Make it harder

• Increase the resistance by moving your feet further away from the wall, creating a steeper lean angle.
• Slow down the eccentric (lowering) phase to 4-5 seconds to increase time under tension.

Frequently asked

What muscles does the bodyweight single arm lateral raise work?

The bodyweight single arm lateral raise primarily targets the deltoids, and also works the rotator cuff as secondary muscles.

What equipment do you need for the bodyweight single arm lateral raise?

The bodyweight single arm lateral raise requires no equipment — just your body weight.

Is the bodyweight single arm lateral raise good for beginners?

Yes. The bodyweight single arm lateral raise is a beginner-friendly movement and a strong foundation to build on.

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