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Dumbbell Leaning Single-Arm Lateral Raise
Unilateral dumbbell isolation exercise targeting medial deltoids to build shoulder width and definition, using a lean for greater range of motion and constant tension.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Shoulders, Traps, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts
Shoulders
5/10Anterior Delts
Traps
4/10Mid Traps, Lower Traps
Abs
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand beside a sturdy support like a squat rack or wall. Grip support with near hand, hold dumbbell in far hand with arm hanging down, and lean torso away while keeping back straight and core engaged.
- Engage core and maintain slight elbow bend.
- Exhale and raise dumbbell out to side in arc, leading with elbow.
- Lift until arm parallel to floor, pinky higher than thumb.
- Pause briefly at top to squeeze deltoid.
- Inhale and lower dumbbell controlled to start without resting.
- Switch sides after completing reps on one arm.
Coaching Tips
Form Cues
- Lead with elbow
- Pinky over thumb
- Keep torso still
- Slight elbow bend
- Control the descent
Breathing
Inhale during lowering phase; exhale as you raise the dumbbell while bracing core.
Tempo
3-1-2
Range of Motion
Start with arm hanging straight down; raise to parallel with floor or slight shoulder height without going higher.
Safety
Safety Notes
- Stop if shoulder pain occurs
- Avoid if acute shoulder impingement present
- Use light weight to prevent momentum
- Maintain external shoulder rotation to protect rotator cuff
- Keep core engaged to avoid low back strain
Spotting
Spotting not required; self-spot by reducing weight if form breaks. Use safeties on rack if available for support.
Common Mistakes
- Swinging with momentum
- Locking elbows
- Leaning too far or twisting torso
- Lifting too high above shoulders
- Using weight too heavy causing trap dominance
When to Avoid
- Acute shoulder impingement
- Recent shoulder injury
- Uncontrolled hypertension due to leaning strain
Flexibility Needed
- Adequate shoulder abduction to 90 degrees
- Stable core for leaning position
Build Up First
- Mastery of standard lateral raise form
- Basic shoulder stability and control
Also known as
Leaning Lateral Raise, Single-Arm Leaning Side Raise, Leaning Dumbbell Side Raise
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