Dumbbell Single-Arm Lateral Leaning Raise
Target those hard-to-reach lateral deltoids! This variation on the lateral raise isolates the shoulder for maximum growth.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand next to a sturdy vertical structure like a squat rack or smith machine. Hold onto it with one hand for support.
2. Grasp a dumbbell in your free hand with an overhand grip (palm facing towards the body).
3. Lean your body away from the rack to create tension on the side holding the dumbbell, while keeping your feet positioned close to the base of the structure.
4. Keep your working arm straight with a slight bend in the elbow and your palm facing downward.
5. Exhale and lift the dumbbell out to the side in a wide arc until your arm is parallel to the floor or slightly higher. Keep your torso stable and avoid using momentum.
6. Hold for a brief moment at the top of the movement, contracting the lateral deltoid.
7. Inhale as you slowly lower the dumbbell back to the starting position in a controlled manner.
8. Complete the desired number of repetitions and then switch arms.
Make sure to do the same number of repetitions on both arms to maintain symmetry in your muscle development. Always perform the exercise using a weight that allows for proper form throughout the set, and avoid swinging the weight or using momentum to lift it.
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