Dumbbell One Arm Lateral Raise

Dumbbell One Arm Lateral Raise


Utility: Auxiliary
Mechanics: Isolated
Force: Pull



Position dumbbell in front of pelvis with elbow slightly bent. Grasp stationary object with other hand for support. Bend over with hips and knees bent slightly.


Raise upper arm to side until elbow is shoulder height. Maintain elbow's height above or equal to wrist. Lower and repeat. Continue with opposite arm.


Maintain fixed elbow position (10° to 30° angle) throughout exercise. At top of movement, elbow (not necessarily dumbbell) should be directly lateral to shoulder since elbow is slightly bent forward. Dumbbell is raised by shoulder abduction, not external rotation. As elbow drops lower than wrist, front deltoid become primary mover instead of lateral deltoid. See Lateral Raise Errors.

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