Dumbbell One Arm Lateral Raise with Support

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.