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Dumbbell Standing One Arm Lat Raise



  • Grasp a single dumbbell
  • Lean slightly forward (10-15°) and bend the knees slightly for balance
  • With the free hand hold on for additional support
  • Slightly Flex (10-20°) and fixate the elbow
  • The thumb should be facing forward
  • Allow the dumbbell to hang in front of pelvis


  • Lift the dumbbells straight up, parallel to torso, until they are shoulder height
  • Lift the dumbbells by externally abducting shoulder
  • The elbows should always point backwards
  • Do not twist the arms or flex the elbows
  • The hands should always be in line with the shoulders
  • The elbows should never be higher than the wrists


  • Lift the dumbbells back to the starting position
  • Gym Etiquette – Do not knock (Chink!) the dumbbells together
Type: Strength
Duration: seconds per repitition
Rest Periods:


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