Side Plank Lateral Raise
A forearm side plank that lifts a dumbbell from the hip to a vertical line over the shoulder.
How to do it
- Lie on one side with the supporting elbow under the shoulder and the legs stacked long.
- Lift the hips so the body forms a straight line from head through the feet.
- Hold one dumbbell at the top hip with the free arm nearly straight.
- Brace the trunk and raise the dumbbell until the arm stands vertical over the shoulder.
- Pause without letting the hips drop or the top hand drift in front of the belly.
- Lower the dumbbell to the hip under control and repeat, then switch sides.
Key technique cue
Don't let the hips sag; lift the dumbbell up from the thigh, not out in front.
Common mistakes
- ✕ Letting the hips sag or pike as the arm lifts, which dumps the plank.
- ✕ Raising the dumbbell in front of the torso instead of straight up from the hip.
- ✕ Setting the supporting elbow in front of or behind the shoulder.
- ✕ Using a heavy bell that forces a torso twist to finish the raise.
Benefits
- ✓ Loads the side deltoid while the trunk holds an anti-lateral-flexion plank.
- ✓ Shows left-to-right gaps that a two-arm raise can hide.
- ✓ Needs only one dumbbell and floor space, so it fits home and studio blocks.
Progression: from easier to harder
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Step 1 -
Step 2 -
Step 3 You are here - Side Plank Lateral Raise
- Side Laterals to Front Raise
About the exercise
The side plank lateral raise holds a stacked forearm plank while the free arm abducts a dumbbell from the hip until the wrist, elbow, and shoulder stack over the floor. The supporting shoulder and the obliques keep the long body line; the working deltoid does the raise. Hips stay high so the trunk does not sag or pike as the arm moves. The dumbbell starts at the hip, lifts to vertical and returns.
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