Single-Arm Leaning on Bench Lateral Raise with Dumbbell

• Set up a flat or inclined bench. Lean your torso against the bench at about a 45 degree angle. Place one hand on the bench for support.

• Hold a dumbbell in your free hand with an overhand grip. Let your arm hang straight down by your side with a slight bend in the elbow.

• Keeping your elbow slightly bent, raise the dumbbell out to your side until your arm is parallel to the floor. Focus on lifting with your shoulder, not your elbow.

• Pause briefly when your arm reaches parallel then slowly lower back to the starting position.

• Keep your torso stationary throughout the movement. Do not swing or rock your body.

• Squeeze your shoulder blades together as you lift the weight. This helps stabilize your shoulder joint.

• Exhale as you perform the lifting motion. Inhale as you lower back down.

• Complete all reps for one side before switching. You can rest the non-working hand on your hip or thigh for support.

• Use a challenging but manageable weight. Start light and increase as you build strength.