Dumbbell Single-arm Leaning Lateral Raise
- Zielmuskel
- Deltoid Lateral
- Synergistenmuskeln
- Deltoid Anterior, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Dumbbell
- Körperregion
- Shoulders
- Typ
- Strength
The dumbbell single-arm leaning lateral raise is a shoulder isolation exercise that targets the lateral (side) deltoid, with help from the front deltoid, serratus anterior, and the lower and middle fibers of the trapezius. By holding a fixed post or rack and leaning away from the working arm, you increase the range of motion and keep tension on the side delt through more of the rep.
Dumbbell Single-arm Leaning Lateral Raise: So führst du sie aus
- 1Stand beside a sturdy upright, post, or power-rack column and grip it at about chest height with your free hand.
- 2Hold a dumbbell in your outside hand with a neutral grip, arm hanging down across the front of your body.
- 3Lean your torso away from the support until your arm hangs slightly out from your side, keeping your inside arm straight and your feet planted.
- 4Brace your core and let your working shoulder relax down, away from your ear.
- 5Raise the dumbbell out to the side in a wide arc, leading with your elbow and stopping when your upper arm reaches about shoulder height.
- 6Keep a slight bend in the elbow and your wrist neutral, with your pinky no higher than your thumb.
- 7Pause briefly at the top, then lower the dumbbell under control back to the start.
- 8Complete your reps on one arm, then switch the dumbbell and supporting hand to train the other side.
Technik-Tipps
- Lead the movement with your elbow rather than your hand to keep the work on the lateral deltoid instead of the traps.
- Use the lean to add range at the bottom — let the dumbbell travel below your hip line before raising it.
- Move at a controlled tempo and keep the support hand for balance only; don't pull on it to help lift the weight.
- Use a lighter dumbbell than you would for a standing two-arm raise, since the longer range makes each rep harder.
- Keep your shoulder pulled down throughout the set so the trap doesn't take over near the top.
Häufige Fehler
- Swinging the torso or bouncing out of the bottom to fling the dumbbell up, which uses momentum instead of the side delt.
- Shrugging the shoulder toward the ear, which shifts the load onto the upper trapezius and shortens the range.
- Raising the arm well above shoulder height, which recruits the traps and adds shoulder-joint stress with little extra side-delt work.
- Going too heavy, which forces the body to compensate and turns the lift into a partial swing.
- Internally rotating so the thumb points down hard, which can pinch the shoulder under load.
Häufig gestellte Fragen
What muscles does the dumbbell single-arm leaning lateral raise work?
It primarily works the lateral (side) deltoid, with the front deltoid, serratus anterior, and the lower and middle fibers of the trapezius assisting to stabilize and move the arm.
Why lean away on a lateral raise?
Leaning away from a fixed support lets the working arm start further across your body, lengthening the range of motion and keeping tension on the side deltoid through more of the rep than a standing raise.
How heavy should I go?
Lighter than a standard standing lateral raise. The longer range and isolation make each rep harder, so pick a weight you can control for 10–15 clean reps per arm without swinging.
How high should I raise the dumbbell?
Raise until your upper arm reaches about shoulder height, then stop. Going higher hands the work to your traps and adds shoulder-joint stress without targeting the side delt more.
Is this exercise good for beginners?
Yes, once you can do a basic lateral raise with good form. Start light to learn the lean and the controlled arc, and add weight only after you can keep the shoulder down and avoid swinging.
