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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.
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.
Muscles worked
- Primary
- Side Delts
- Secondary
- Traps
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Leaning Single Arm Lateral Raise work?
- Mainly the side delts. It also works the traps.
- What equipment do you need for the Leaning Single Arm Lateral Raise?
- It uses dumbbells. Without it, the Leaning Cable Lateral Raise and the Cable Low Single Arm Lateral Raise train the same muscles the same way.
- Is the Leaning Single Arm Lateral Raise good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Cable Low Single Arm Lateral Raise.