Standing One-Arm Side Lateral Raise With Bench Support
a.k.a. Lateral Raise
Differentiation: Mechanics
This variation of a Lateral Raise is unique. Here is how: you perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides develops each of your shoulders individually. You can hold onto a bench with the non-working arm to counterbalance the weight on your other side, like our illustrations show.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the incline bench to a 45-degree angle.
3) Obtain one dumbbell.
4) Stand on the side of the bench
5) Place your feet hip-width apart for stability.
6) Grasp the dumbbell in the hand farthest away from the bench as you are standing next to it. Hold it at waist level.
7) The palm of your hand holding the dumbbell should be facing your hip.
8) Use your other hand to grasp the top edge of the bench to maintain your balance.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Lean slightly towards your arm holding the dumbbell (to maintain balance while lifting).
3) Exhale while lifting the dumbbell up to your side.
4) ...until the dumbbell reaches shoulder level
5) When you get slightly above shoulder level, hold this position briefly for a count of one second.
6) Lower the dumbbell to the starting position while inhaling using a controlled movement.
7) Repeat reps for a full set using that arm.
8) When finished with the left arm, switch the dumbbell to your other hand, switch the side of your body that is near the bench. Then, perform the same number of reps using your right arm.
Proper Form
Pay special attention to following proper form by...
Keep your elbow slightly bent.
Try not to swing the dumbbells up (only use your shoulders).
Be sure to always keep your elbow higher than your hand, which will keep tension on the middle delt and provide the most benefit.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Bowflex SelectTech 552 Dumbbell Set | $299.00 |
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Appearing in the Video
Nobody appears in the video.
Tip
Imagine leading with your elbow when raising your arm. When you hold the dumbbell at shoulder level, you should feel the contraction in your shoulder.