Dumbbell Lean-Away Lateral Raise

Also known as: Dumbbell Leaning Lateral Raise, One-Arm Leaning Lateral Raise

Strength

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Body Part: Shoulders

Description

The lean-away lateral raise trains one shoulder while a fixed support holds your angled stance. Grip the support with one hand, lean your body away and raise a dumbbell to the side with the other arm. Keep a small elbow bend and a steady trunk as you lift to shoulder height, then lower under control.

How to Perform

Stand beside a sturdy support and grip it with one raised hand to support your lean.
Hold a dumbbell in the other hand with your palm facing your thigh. Walk your feet slightly toward the support and lean your body away, keeping your feet planted and your body in a straight line.
Brace your core, keep your chest open, and let the working arm hang slightly in front of your hip with a soft bend in the elbow.
Raise the dumbbell to the side in a smooth arc, keeping the wrist straight and the elbow slightly bent.
Lift until your upper arm is about parallel with the floor, or stop earlier if you cannot keep your torso still and shoulder position controlled.
Pause briefly, then lower the dumbbell slowly back to the starting position without swinging or using momentum.
Complete all repetitions on one side, then switch sides.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Use the same range and repetition count on both sides.
Let your shoulder blades move naturally with your arms.
Raise the dumbbell out to the side in a smooth arc, leading with your elbow rather than your hand. The lean should allow a longer range of motion at the bottom.
Lift only until your upper arm is about parallel with the floor, or slightly below if your shoulder feels more comfortable. Do not force the dumbbell high overhead.
Choose a load you can move through the full range.

Common Mistakes

Using momentum to swing the dumbbell.
Bending the elbow more as the weight rises, turning the movement into a partial curl.
Letting the torso twist or rotate.
Leaning too far away or losing a stable grip on the support, which reduces control.
Dropping the weight quickly.
Bending or arching the lower back to help lift the dumbbell.