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One-Arm Dumbbell Lateral Raise with Support

A leaning single-arm lateral raise using a rack or post for support, which keeps tension on the medial deltoid from the very bottom of the range.

ShouldersDumbbellShoulder abduction
GoLightWeight mediadumbbell-one-arm-lateral-raise-with-support

Demonstration coming soon

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Primary

Lateral deltoids

Secondary

Anterior deltoidsSupraspinatusCore

Equipment

Dumbbell

Pattern

Shoulder abduction

Setup

  1. 01Stand side-on next to a sturdy rack upright or post.
  2. 02Grip the upright with the inside hand and hold a dumbbell in the outside hand.
  3. 03Step the feet close to the upright and lean the body away until the support arm is straight.
  4. 04Let the dumbbell hang straight down from the leaning shoulder.

Execution

  1. 01Raise the dumbbell out to the side while keeping the body angle fixed.
  2. 02Lead with the elbow up to roughly shoulder height.
  3. 03Pause briefly at the top.
  4. 04Lower under control back to the hanging start position.

Checkpoints

  • -The lean angle stays the same for the whole set.
  • -The support arm stays straight and passive.
  • -The dumbbell path stays in line with the torso, not drifting forward.
  • -Tension stays on the delt even at the bottom because of the lean.

Common mistakes

  • -Pulling with the support arm to help finish reps.
  • -Losing the lean and drifting back to vertical mid-set.
  • -Swinging the dumbbell instead of raising it in a controlled arc.
  • -Shrugging the working shoulder as fatigue builds.

Programming notes

  • -Use 3 sets of 10 to 15 reps per side with a lighter dumbbell than a standing raise.
  • -The bottom-range tension makes this a strong hypertrophy choice late in a shoulder session.
  • -Progress by adding a pause at the top before adding load.

Related exercises

One-Arm Dumbbell Lateral Raise

Dumbbell / Shoulders

One-Arm Cable Lateral Raise

Cable / Shoulders

Dumbbell Lateral Raise

Dumbbell / Shoulders

Landmine Lateral Raise

Barbell / Shoulders

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