Step by step instructions, muscle activation and variants for the Bodyweight Single Arm Lateral Raise.
A side-lying bodyweight exercise where you raise one arm against gravity, isolating the lateral deltoid with no additional equipment. Because the only resistance is the arm's own weight, this is an excellent low-load option for shoulder rehabilitation, beginners, or high-rep endurance work.
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The Bodyweight Single Arm Lateral Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.