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Exercise 0356 · REF Yg7MJAT

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. Stand with your feet shoulder-width apart and hold 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 engage your core.
  4. Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
  5. Continue lifting until your arm is parallel to the ground.
  6. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  7. Repeat for the desired number of repetitions, then switch sides.

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

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

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.