Leaning-Away Dumbbell Lateral Raise
The Leaning-Away Dumbbell Lateral Raise is a shoulder isolation exercise that increases tension on the lateral deltoid by changing the angle of your body. By leaning away from a support, you create resistance earlier in the movement and extend the range of motion for better muscle growth.
Shoulder isolation exercises require precise load management, as even small weight jumps can compromise form. The AI analyzes your RPE and performance data to ensure you are stimulating the muscle without recruiting the traps or straining the rotator cuff. Additionally, by tracking your recovery status and shoulder health history, the app can adjust volume or suggest pain-free alternatives if your joint health varies day-to-day.
Form Cues
- Hold a sturdy post and lean your body away at a 15-30 degree angle
- Let the dumbbell hang straight down to start
- Lead the movement with your elbow, not your hand
- Raise the weight until your arm is parallel to the floor
- Control the weight slowly on the way down
- Don't use momentum or swing your hips to start the rep
- Don't shrug your shoulders or traps toward your ears
- Don't let your hand travel higher than your elbow
- Don't lock your elbow completely; keep a soft bend
- Don't rush the lowering phase of the movement
Common Mistakes
- Shrugging the traps excessively
- Swinging the weight up with momentum
- Raising the hand higher than the elbow
- Using a weight that is too heavy
- Failing to control the eccentric (lowering) phase
Muscles Worked
This exercise primarily isolates the lateral deltoid, which is crucial for shoulder width and the 'capped' look. The leaning position removes the 'dead zone' found in standing lateral raises, placing the middle deltoid under tension for a greater portion of the range of motion.
Primary
Secondary
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