Single Arm Water Bottle Lateral Raise
Unilateral lateral raise that corrects imbalances and increases core demand.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: lateral delts. Secondary: core, shoulders |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 4 sets × 12-15 each side |
| Estimated calories burned | ~20 kcal |
How to do it
- Stand holding a water bottle in one hand at the side.
- Raise the arm out to the side until parallel with the floor.
- Pause briefly, then lower under control.
- Keep the core braced and torso upright.
- Complete 4 sets of 12-15 reps each side.
Equipment
- Water Bottle
Coaching tips
Benefits
Unilateral lateral raise that corrects imbalances and increases core demand.
Common mistakes
Avoid leaning away from the working arm or swinging.
Make it harder
Use a heavier bottle or slow the eccentric.
Make it easier
Perform bilateral or use a lighter bottle.
Breathing
Exhale as you raise, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.