The dumbbell one arm lateral raise with support is an isolation exercise targeting the deltoid muscles of the shoulder. By using a support, it allows for better form and focus on the shoulder muscles, reducing the risk of using momentum or improper technique.
Also Works
TrapeziusRotator Cuff
How to Perform
1
Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
2
Place your other hand on a stable surface, such as a bench or wall, for support.
3
Keep your back straight and engage your core.
4
Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
5
Continue lifting until your arm is parallel to the ground.
6
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
7
Repeat for the desired number of repetitions, then switch sides.
Pro Tips
•Use the support hand on a bench or wall to stabilize your torso, allowing the working delt to lift without any body lean.
•Lean your body slightly toward the support to lengthen the range of motion on the working arm.
•Raise the dumbbell to just below shoulder height with a slight elbow bend, palm facing the floor.
Common Mistakes
•Relying too much on the support hand and pushing off it to assist the raise, which defeats the purpose.
•Standing too upright instead of leaning slightly into the support, which reduces the effective range of motion.
•Shrugging the working shoulder upward, recruiting the upper trap instead of isolating the lateral delt.
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