Movement overview

The One-Arm Dumbbell Supported Bent Over Lateral Raise is an isolation exercise targeting the posterior deltoids. It involves bending over at the hips with one hand supported on a bench or stable surface, while the other arm lifts a dumbbell laterally to shoulder height. This exercise helps in developing shoulder stability and strength, particularly in the rear deltoids.

Step-by-step cues

1. Start by standing beside a bench or stable surface with your feet shoulder-width apart.
2. Hold a dumbbell in one hand with a neutral grip, palm facing inward.
3. Bend at the hips until your torso is nearly parallel to the floor, keeping your back straight.
4. Place your non-working hand on the bench for support.
5. With a slight bend in your elbow, raise the dumbbell laterally to shoulder height.
6. Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
7. Repeat for the desired number of repetitions before switching arms.

Technical tips

• Maintain a straight back throughout the exercise to avoid strain.
• Focus on lifting with your shoulder rather than your arm to effectively target the rear deltoid.
• Control the movement and avoid using momentum to lift the dumbbell.
• Keep your core engaged to maintain stability and balance during the exercise.
• Ensure your head is aligned with your spine by looking at a spot on the floor slightly ahead of you.