Lean In Dumbbell Lateral Raise

How to do it

1. Stand side-on next to a rack post and hold it with your near hand at chest height.
2. Hold a dumbbell in the far hand at your side and lean your body toward the post, about 15 degrees.
3. Keep the body straight from feet to head and the elbow slightly bent.
4. Raise the dumbbell out to the side until the upper arm is level with the floor.
5. Lower slowly back to your side, then switch sides after the set.

Tips

• Leaning in makes the top of the raise harder, where a normal lateral raise is easy.
• Keep the holding arm relaxed and do not pull with it.

Common mistakes

• Bending at the waist instead of leaning as one unit.
• Raising the hand above the elbow.
• Swinging the dumbbell from the bottom.

Muscles worked by the Lean In Dumbbell Lateral Raise

• Side delts Primary65%
• Front delts Secondary12%
• Rear delts Secondary10%
• Rotator cuff Stabilizer8%
• Upper traps Minor5%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Leaning shifts peak tension toward the stretched position and away from the traps. Raising the arm out to the side is shoulder abduction, led by the lateral delt; front and rear heads assist, the upper traps help rotate the shoulder blade near the top, and the supraspinatus starts the movement from deep.

Lean In Dumbbell Lateral Raise alternatives

Same equipment

• Incline Side Lying Lateral RaiseDumbbell
• Lateral RaiseDumbbell

Different equipment

• Incline Bench Cable Lateral RaiseCable
• Incline Bench Cuffed Cable Lateral RaiseCable

Easier

• Machine Lateral RaiseMachine
• Partial Lateral RaiseDumbbell

Make it easier

• Machine Lateral RaiseMachine
• Partial Lateral RaiseDumbbell
• Standing Machine Lateral RaiseMachine
• Band Lateral RaiseResistance band

Similar exercises

• Egyptian Lateral RaiseCable
• Kettlebell Lateral RaiseKettlebell
• Seated Lateral RaiseDumbbell

Frequently asked questions

What muscles does the Lean In Dumbbell Lateral Raise work?

Mainly the side delts. The front delts and rear delts assist.

Is the Lean In Dumbbell Lateral Raise good for beginners?

The Lean In Dumbbell Lateral Raise is rated intermediate. If you are new, learn the Machine Lateral Raise first and build up from there.

What is a good alternative to the Lean In Dumbbell Lateral Raise?

For example the Incline Bench Cable Lateral Raise, Incline Bench Cuffed Cable Lateral Raise and Incline Side Lying Lateral Raise. They train mostly the same muscles, some with different equipment.

Sources

• Coratella et al. 2020, IJERPH 17(17):6015 (lateral raise variations and front raise)

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