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Strength Training · Bodybuilding

Lean-Away Dumbbell Lateral Raise

The lean-away dumbbell lateral raise trains the side of your shoulder by lifting one arm out to the side while your other hand supports a slight sideways lean.

  • Beginner
  • Isolation
  • Low injury risk
  • Rest 1 min
Video by Jeff Nippard on YouTube

How to do it

  1. Stand beside a fixed upright with a dumbbell in the hand farthest from it.
  2. Grasp the upright with your free hand at a comfortable height.
  3. Place your feet close to the upright's base.
  4. Lean slightly away from the support with your body straight from ankles to shoulders.
  5. Let the dumbbell hang vertically beneath your shoulder with a slight bend in your elbow.
  6. Raise your weighted arm out to the side, slightly forward of your torso, to about shoulder height.
  7. Lower the dumbbell slowly back to its hanging position.

Form cues

  • Keep your torso facing forward.
  • Keep your thumb level with your pinky.
  • Exhale as you lift.

Common mistakes

  • Shrugging the weight upKeep space between your working shoulder and your ear instead of lifting the shoulder toward your head.
  • Swinging through the bottomPause briefly at the bottom so each lift starts without momentum.
  • Bending the elbow more during the liftMaintain the same elbow angle throughout the repetition rather than curling the dumbbell upward.

Safety

Excessive weight or a forced range can irritate your shoulder. A slipping support hand or unstable upright can cause you to lose balance while holding the dumbbell.

  • Use a fixed support that cannot slide or tip.
  • Start lighter than you would for a standard lateral raise.
  • Stop the lift below any painful or pinching range.
  • Return upright with the dumbbell at your side before releasing the support.

If you have ongoing shoulder pain or instability, get advice from a physiotherapist before using the leaned position.

Muscles worked

Primary muscles

  • Side Delts

Secondary muscles

  • Traps

Equipment

  • Dumbbell
  • Functional Training Rig

Sets and reps

Sets
2–3
Target
10–15 reps
Rest
1 min

Complete the prescribed reps on each side, starting with your weaker side.

Variations

Easier