Dumbbell One Arm Lateral Raise

Classification

Utility: Auxiliary
Mechanics: Isolated
Force: Pull

Instructions

Preparation

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.

Execution

Raise upper arm to side until slightly bent elbow is shoulder height while maintaining elbow's height above or equal to wrist. Lower and repeat.

Comments

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.

Muscles

Target

Synergists

Stabilizers

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