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Shoulders Exercise · Dumbbell

Dumbbell One Arm Lateral Raise With Support exercise animation

Dumbbell One Arm Lateral Raise With Support

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Bracing the torso against a bench or rack while doing a one-arm lateral raise removes any ability to lean away from the weight for momentum, one of the most common ways lateral raises get cheated as the set gets hard. That support turns this into one of the stricter deltoid isolation exercises available. Keep the weight modest — strict form matters far more than load for this muscle.

How to Do the Dumbbell One Arm Lateral Raise With Support

  1. Begin standing with feet shoulder-width apart, holding 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 brace your core.
  4. Raise the dumbbell out to the side, arm straight and palm facing down.
  5. Keep lifting until your arm reaches shoulder height.
  6. Hold briefly at the top, then lower the dumbbell back down under control.
  7. Continue for the target number of reps, then switch sides.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell One Arm Lateral Raise With Support primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rotator Cuff.

More Shoulders Exercises

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More Delts Exercises

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Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell One Arm Lateral Raise With Support work?
The Dumbbell One Arm Lateral Raise With Support primarily targets the delts, with the trapezius and rotator cuff assisting.
What equipment do I need for the Dumbbell One Arm Lateral Raise With Support?
The Dumbbell One Arm Lateral Raise With Support is done with a dumbbell.
What's a good alternative to the Dumbbell One Arm Lateral Raise With Support?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.