StrengthIn review

Leaning Dumbbell Lateral Raise

A one-arm lateral raise while the free hand holds a fixed upright and the body leans away.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Shoulder raise
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Unilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Hold a fixed rack upright or fixed post with the free hand. Do not use a door.
Keep both feet planted and lean a little away from the upright with one light dumbbell beside the working thigh.

Do the rep

Keep the lean fixed and raise the working arm out to the side with a soft elbow bend.
Stop at about shoulder height and lower the dumbbell to the thigh under control.
Complete the reps on one side, then change sides.

What counts as a rep

A rep counts when the working arm reaches about shoulder height and the dumbbell returns to the thigh with the lean unchanged. Count each side.

Breathing

Exhale as you lift; inhale as you lower.

Cues

Keep a firm grip on the support.
Keep the same lean.
Lower slowly.

Common mistakes

Swinging away from the support
What you seeThe body moves away and back during each raise.
FixUse less load and keep the support arm and trunk still.
A fixed lean prevents body momentum from lifting the dumbbell.

Stop the set if

Stop if you feel sharp pain.
Stop if the support moves, your grip slips or the shoulder hurts.
End the set when you cannot meet the stated rep standard under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Side deltoids · moderate confidence

Assisting

Front deltoids · moderate confidence
Rotator cuff · moderate confidence
Trapezius · moderate confidence

Equipment

Dumbbell

Hold a fixed rack upright or fixed post with the free hand. Do not use a door. Keep both feet planted and lean a little away from the upright with one light dumbbell beside the working thigh.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 9, written from the blueprint CSV row and the owner rules approved 2026-10-12 in #340. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the owner rules; the switch-on PR must confirm them.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_dumbbell_lateral_raise. The copied timed-use state is disallowed; no review evidence is claimed for this draft.
Rule 1 gives home yes because every required picker item is a dumbbell or bench. The CSV says home false. Environment and programming location constraints include gym and home.
Dumbbell load uses kg with load-and-reps and the allowed metrics of ex_dumbbell_shoulder_press (rule 1).
Rule 2 gives this movement secondary_push + isolation_target.
Failure cost low: a failed rep lowers a light dumbbell, as ex_dumbbell_lateral_raise and the Wave 1 dumbbell curls. This is the approved exception to the general rule 3 dumbbell cost of moderate.
Home yes differs from ex_dumbbell_lateral_raise (home false). The Wave 1 record stays unchanged under the owner ruling.
Skill tier beginner: a new user can perform one clean rep in the first session, as the owner ruled (rule 3).
The CSV says bilateral. This movement uses one dumbbell and counts each side, as ex_one_arm_dumbbell_row (rule 1).
The CSV optional bench is removed because the movement is standing or seated on the floor (rule 1).
Anatomy refines the CSV family hints for this movement: primary side-deltoids; secondary front-deltoids, rotator-cuff, traps. The assigned review tier must confirm these draft lists.
The fixed upright is a setup constraint, as a band anchor, and is not a new picker item. The lean angle remains a draft choice.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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