Shoulders
Single Arm Leaning Lateral Raise
A leaning single arm raise that keeps constant tension on the side delt for wider shoulders.
How to perform.
Follow the sequence — setup is half the lift.
Stand next to a squat rack or sturdy upright and grip it with one hand at chest height.
Hold a light dumbbell in the opposite hand with a neutral grip.
Lean away from the support until your arms are straight and your body is at roughly a 20 to 30 degree angle.
Brace your core and keep a slight bend in the working elbow.
Raise the dumbbell out to the side in a wide arc until your arm reaches shoulder height.
Pause briefly at the top and keep your wrist level with your elbow.
Lower the weight slowly under control back to the fully stretched position.
Complete all reps on one side before switching arms.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the body away from the support to generate momentum
- Shrugging the shoulder so the upper trap takes over the lift
- Using too much weight and cutting the range of motion short
- Letting the wrist rise above the elbow and turning it into a front raise
- Dropping the dumbbell quickly instead of controlling the negative
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.