Male model ex_UDDGLG

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Shoulders · Dumbbell

Leaning Dumbbell Lateral Raise

intermediatestrength

Leaning Dumbbell Lateral Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Lateral Deltoids

Secondary muscles

Upper Back · Trapezius, Rhomboids

How to do Leaning Dumbbell Lateral Raise

Stand next to a lifting cage, holding a dumbbell in your right hand. Grasp the lifting cage bar for support with your left hand and lean your body to the opposite side by extending your arm.
With your right arm hanging down, raise the dumbbell out to your side until your arm is parallel to the floor, keeping a slight bend in your elbow and your palm facing down.
Lower the dumbbell back to the starting position with control. Complete the desired number of repetitions.

Form tips

Avoid using momentum; lift the dumbbell with control.
Exhale as you lift the dumbbell and inhale as you lower it.
Maintain a slight bend in your elbow throughout the exercise.

Leaning Dumbbell Lateral Raise alternatives

Cable Leaning Lateral Raise

Delts · beginner

Plate Lateral Raise

Delts · intermediate

Machine Lateral Raise

Delts · beginner

Lateral Raise Bodyweight

Delts · intermediate

More delts exercises

Side Lateral Raise Resistance Band

Delts · beginner

Kettlebell Long Lever Lateral Raise

Delts · intermediate

Dumbbell Seated Lateral Raise

Delts · beginner

Dumbbell Rear Lateral Raise

Delts · intermediate

Laying Lateral Raise

Delts · intermediate

Landmine Lateral Raise

Delts · intermediate

Band Seated Lateral Raise

Delts · beginner

Dumbbell Lying Rear Lateral Raise

Delts · beginner

Leaning Dumbbell Lateral Raise FAQ

What muscles does Leaning Dumbbell Lateral Raise work?

Leaning Dumbbell Lateral Raise mainly works the delts in the shoulders (Lateral Deltoids). The upper back work as secondary muscles.

What equipment do you need for Leaning Dumbbell Lateral Raise?

You need a dumbbell.

How many sets and reps of Leaning Dumbbell Lateral Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Leaning Dumbbell Lateral Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Leaning Dumbbell Lateral Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Leaning Dumbbell Lateral Raise?

Other exercises for the delts include Cable Leaning Lateral Raise, Plate Lateral Raise, Machine Lateral Raise and Lateral Raise Bodyweight.

For developers

Use Leaning Dumbbell Lateral Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_UDDGLG" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_UDDGLG",
  "name": "Leaning Dumbbell Lateral Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_UDDGLG/mp4-720.mp4?…",
    "poster": "https://…/ex_UDDGLG/poster.jpg?…"
  }
}