Single Arm Supported Dumbbell Lateral Raise
In SetGrip: Dumbbell Lateral Raise (Single Arm, Supported)
- Secondary muscles
- Traps, Rotator Cuff
- Body part
- Shoulders
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Gripping a rack or bench with your free hand steadies your whole body, so the working side delt lifts without any counterbalancing sway; think of it as the strict counterpart to the free-standing single arm raise. The support also lets you lean slightly away from the working arm, which keeps tension on through a longer arc.
How to do the Single Arm Supported Dumbbell Lateral Raise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
- Place your other hand on a stable surface, such as a bench or wall, for support.
- Keep your back straight and engage your core.
- Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Secondary
- Traps — The upper traps will take over if you shrug, so a slight downward pull of the shoulders keeps them out of it.
- Rotator Cuff
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Single Arm Supported Dumbbell Lateral Raise work?
The Single Arm Supported Dumbbell Lateral Raise primarily works the delts. It also involves the traps and rotator cuff, which assist the movement and stabilise the joints.
Is the Single Arm Supported Dumbbell Lateral Raise good for beginners?
Yes. The Single Arm Supported Dumbbell Lateral Raise is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Single Arm Supported Dumbbell Lateral Raise?
If you cannot do the Single Arm Supported Dumbbell Lateral Raise, try the Single Arm Dumbbell Lateral Raise, the Dumbbell Seated Bent Arm Lateral Raise or the Dumbbell Full Can Raise. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Supported Dumbbell Lateral Raise, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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