One-Arm Dumbbell Supported Bent Over Lateral Raise

enums.exercise_tag.STRENGTHenums.exercise_tag.PULL

exercise_detail.body_part: enums.body_part.SHOULDERS

exercise_detail.description

The One-Arm Dumbbell Supported Bent Over Lateral Raise is an isolation exercise targeting the posterior deltoids. It involves bending over at the hips with one hand supported on a bench or stable surface, while the other arm lifts a dumbbell laterally to shoulder height. This exercise helps in developing shoulder stability and strength, particularly in the rear deltoids.

exercise_detail.how_to_perform

Start by standing beside a bench or stable surface with your feet shoulder-width apart.
Hold a dumbbell in one hand with a neutral grip, palm facing inward.
Bend at the hips until your torso is nearly parallel to the floor, keeping your back straight.
Place your non-working hand on the bench for support.
With a slight bend in your elbow, raise the dumbbell laterally to shoulder height.
Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions before switching arms.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Maintain a straight back throughout the exercise to avoid strain.
Focus on lifting with your shoulder rather than your arm to effectively target the rear deltoid.
Control the movement and avoid using momentum to lift the dumbbell.
Keep your core engaged to maintain stability and balance during the exercise.
Ensure your head is aligned with your spine by looking at a spot on the floor slightly ahead of you.

exercise_detail.common_mistakes

Using too much weight, leading to swinging and momentum instead of controlled movement.
Not keeping the back flat, resulting in rounding and potential strain on the lower back.
Allowing the supporting arm to lock out completely, reducing stability and control.
Raising the dumbbell too high, causing engagement of the upper traps instead of the rear deltoids.
Not maintaining a slight bend in the elbow, which can lead to joint strain.
Failing to keep the neck in a neutral position, leading to unnecessary tension.
Neglecting to engage the core, compromising balance and stability.
Lifting the dumbbell with the palm facing down, which can reduce rear deltoid activation.
Allowing the shoulder blade to move excessively, which reduces isolation of the target muscle.
Performing the exercise too quickly, sacrificing muscle engagement for speed.