Dumbbell One Arm Lateral Raise With Support
Also known as: one arm dumbbell lateral raise with support
The point of Dumbbell One Arm Lateral Raise With Support is overhead strength that holds up; independent dumbbell loading is how it gets there.
How to do Dumbbell One Arm Lateral Raise With Support
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
- Place your other hand on a stable surface, such as a bench or wall, for support.
- Keep your back straight and engage your core.
- Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Dumbbell One Arm Lateral Raise With Support Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell One Arm Lateral Raise With Support Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Dumbbell One Arm Lateral Raise With Support
Swap Dumbbell One Arm Lateral Raise With Support For
Dumbbell One Arm Lateral Raise With Support — Frequently Asked Questions
How do you do the Dumbbell One Arm Lateral Raise With Support?
Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body. Place your other hand on a stable surface, such as a bench or wall, for support. Keep your back straight and engage your core. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell One Arm Lateral Raise With Support work?
The Dumbbell One Arm Lateral Raise With Support primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell One Arm Lateral Raise With Support should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell One Arm Lateral Raise With Support good for beginners?
Not usually. The Dumbbell One Arm Lateral Raise With Support is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell One Arm Lateral Raise With Support?
Try the Band Twisting Overhead Press, Kettlebell Double Jerk or the Cable Rear Delt Row (with Rope). Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell One Arm Lateral Raise With Support the same as the one arm dumbbell lateral raise with support?
Yes. The Dumbbell One Arm Lateral Raise With Support is also commonly called the one arm dumbbell lateral raise with support. Different gyms and training programs label it differently, but "one arm dumbbell lateral raise with support" refer to this same movement.
