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Side Plank Lateral Raise 10s · no sound

Side Plank Lateral Raise

A forearm side plank that lifts a dumbbell from the hip to a vertical line over the shoulder.

Primary muscle
Side Delts
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Core, Isolation
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How to do it

  1. Lie on one side with the supporting elbow under the shoulder and the legs stacked long.
  2. Lift the hips so the body forms a straight line from head through the feet.
  3. Hold one dumbbell at the top hip with the free arm nearly straight.
  4. Brace the trunk and raise the dumbbell until the arm stands vertical over the shoulder.
  5. Pause without letting the hips drop or the top hand drift in front of the belly.
  6. Lower the dumbbell to the hip under control and repeat, then switch sides.

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.

Muscles worked

Primary
Side Delts
Secondary
AbsGlutes

Similar exercises

Dumbbell Lateral Raise Beginner Dumbbell Lateral Raise Side Delts Dumbbell Dumbbell Seated Full Lateral Raise Beginner Dumbbell Seated Full Lateral Raise Side Delts Dumbbell Dumbbell Seated Lateral Raises Beginner Dumbbell Seated Lateral Raises Side Delts Dumbbell Leaning Single Arm Lateral Raise Intermediate Leaning Single Arm Lateral Raise Side Delts Dumbbell Lying One-Arm Lateral Raise Beginner Lying One-Arm Lateral Raise Side Delts Dumbbell

Good to know

What muscles does the Side Plank Lateral Raise work?
Mainly the side delts. It also works the abs and glutes.
What equipment do you need for the Side Plank Lateral Raise?
It uses dumbbells.
Is the Side Plank Lateral Raise good for beginners?
GymVim rates it intermediate.

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