Leaning Single Arm Lateral Raise
A single-arm dumbbell lateral raise done leaning away from a post, which lengthens the side delt at the bottom.
How to do it
- Stand beside a sturdy post and grip it with the inside hand at about chest height.
- Place both feet near the post and lean away until the working arm hangs clear of the hip.
- Hold one dumbbell in the outside hand with a slight elbow bend and the palm facing in.
- Brace the trunk so only the working arm moves.
- Raise the dumbbell out to the side until the upper arm is about parallel to the floor.
- Lower slowly into the hang, then finish the set and switch sides.
Key technique cue
Let the arm hang free, don't twist the torso; no shrug, no swinging.
Common mistakes
- ✕ Swinging the dumbbell, which means the load is too heavy for a strict raise.
- ✕ Shrugging the trap so the side delt loses the top of the range.
- ✕ Letting the torso rotate or sit up as the bell rises.
- ✕ Leaning so little that the working arm never hangs into the extra stretch.
Benefits
- ✓ Leaning away lengthens the side delt at the bottom compared with a standing raise.
- ✓ The post takes cheating out of the lift so the working arm has to do the work.
- ✓ Working one arm at a time makes left-right differences visible.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Leaning Single Arm Lateral Raise
- Cable Low Single Arm Lateral Raise
- Dumbbell Lateral Raise
- Dumbbell Seated Full Lateral Raise
- Leaning Cable Lateral Raise
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Step 3
About the exercise
The leaning single-arm lateral raise is a supported isolation. You grip a post with the inside hand, lean away so the working arm hangs clear of the hip, then raise one dumbbell out to the side until the upper arm is about parallel to the floor. The lean puts the side delt under tension through more of the range than a standing raise, and the post takes cheating out of the lift.
Updated
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