Leaning dumbbell lateral raise


Exercise details

  • Target muscle: Lateral Deltoid
  • Synergists: Anterior Deltoid, Supraspinatus, Middle and Lower Trapezius, Serratus Anterior
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Holding a dumbbell in one hand, grasp a pole, cable machine, or anything stable with your free hand.
  2. 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.
  3. Flex your hips slightly so that you are leaning a little forward.

Execution

  1. Keeping your body still and elbow slightly flexed, exhale as you raise the dumbbell out to the side.
  2. Hold for a count of two.
  3. Inhale as you lower the dumbbell to the starting position in a controlled manner.
  4. Repeat for the prescribed number of repetitions.
  5. 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.

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.

Sources


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