- Target muscle: Lateral Deltoid
- Synergists: Anterior Deltoid, Supraspinatus, Middle and Lower Trapezius, Serratus Anterior
- Mechanics: Isolation
- Force: Pull
- Holding a dumbbell in one hand, grasp a pole, cable machine, or anything stable with your free hand.
- Position both feet under the hand with which you are grasping the pole and lean out to the side holding the dumbbell, allowing the dumbbell to hang straight down.
- Flex your hips slightly so that you are leaning a little forward.
- Keeping your body still and elbow slightly flexed, exhale as you raise the dumbbell out to the side.
- Hold for a count of two.
- Inhale as you lower the dumbbell to the starting position in a controlled manner.
- Repeat for the prescribed number of repetitions.
- Repeat the exercise with your opposite arm.
Comments and tips
- Compared with the dumbbell lateral raise, the leaning dumbbell lateral raise puts your lateral deltoid under tension through a greater portion of the range of motion, making each repetition more effective.
- The leaning dumbbell lateral raise also places greater overload at the top of the raise.
- Keep your body still; only your arm should move.
- Holding on to the pole helps to stabilize your body, which reduces your ability to cheat.
- Do not swing the dumbbell; keep the movement slow and under control. If you have to swing the dumbbell, you are using too much weight and should reduce the load.
- If you use too much weight, your trapezius will get more involved, which will reduce the emphasis on your lateral deltoid.
- If the leaning dumbbell lateral raise hurts your shoulders, avoid it.
- Also known as the lean-away lateral raise and the leaning-away lateral raise.
- See also the kettlebell lateral raise, the seated dumbbell lateral raise, and the cable one-arm lateral raise.
Leaning dumbbell lateral raise videos
A demonstration of the leaning dumbbell lateral raise from T-Nation.
A demonstration and tips on proper form from Mind Pump TV.