Dumbbell One Arm Lateral Raise with support
- Músculo objetivo
- Deltoid Lateral
- Músculos sinergistas
- Deltoid Anterior, Serratus Anterior, Trapezius Upper Fibers
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The dumbbell one arm lateral raise with support is a single-arm shoulder isolation exercise that targets the lateral (side) deltoid, with help from the front deltoid, serratus anterior, and upper trapezius. You hold a fixed support such as a rack upright with your free hand, which steadies your torso and lets you focus on a cleaner, fuller range for shoulder width.
Cómo hacer el Dumbbell One Arm Lateral Raise with support
- 1Stand side-on to a sturdy upright such as a rack post and grip it at about chest height with your non-working hand.
- 2Hold a dumbbell in your working hand with a neutral grip, arm hanging straight down by your side and a slight bend in the elbow.
- 3Brace your core and let your supporting hand stabilize your torso so it stays upright and still.
- 4Raise the dumbbell out to the side in a smooth arc, leading with your elbow until your upper arm reaches roughly shoulder height.
- 5Keep your wrist neutral and avoid shrugging, pausing briefly at the top with the dumbbell level with your shoulder.
- 6Lower the dumbbell under control back to your side, resisting the weight the whole way down.
- 7Complete all reps on one side, then switch your grip and the dumbbell to the other hand and repeat.
Consejos de técnica
- Lead with your elbow rather than your hand so the side delt does the work instead of the front delt.
- Use the support only to steady your torso, not to lean away and swing the weight up.
- Keep the movement slow and controlled, especially on the way down, to maximize tension on the lateral deltoid.
- Pick a weight light enough to raise without shrugging — side raises reward control over load.
Errores comunes
- Swinging the torso away from the support to throw the dumbbell up, which shifts the work off the side delt and onto momentum.
- Shrugging the shoulder toward the ear, which hands the rep to the upper traps and strains the neck.
- Raising the arm well above shoulder height, which rolls the shoulder forward and can pinch the joint.
- Rotating the wrist so the thumb points sharply down, which puts the shoulder in a vulnerable internally rotated position.
Preguntas frecuentes
What muscles does the dumbbell one arm lateral raise with support work?
It primarily targets the lateral (side) deltoid, the muscle that builds shoulder width. The front deltoid, serratus anterior, and upper trapezius assist as synergists.
Why hold a support during a one-arm lateral raise?
Holding a fixed support steadies your torso so you cannot swing or lean to cheat the weight up. It keeps the tension on the side delt and lets you train a fuller, cleaner range one arm at a time.
How high should I raise the dumbbell?
Raise until your upper arm is roughly level with your shoulder. Going much higher rolls the shoulder forward and shifts work to the traps, so stop around shoulder height.
How many sets and reps should I do?
Because it is an isolation move, 3–4 sets of 10–15 reps per arm with a controlled tempo works well. Choose a weight you can lift without shrugging or swinging.
Is the supported one-arm lateral raise good for beginners?
Yes. The support makes the movement easier to control and teaches good form, so beginners can learn to isolate the side delt before progressing to standing two-arm raises.
