How to do a Dumbbell Hanging Lateral Raise

Authored by Fitbod

About Dumbbell Hanging Lateral Raise

Sets Logged
119,923
Popularity Rank
592nd
Difficulty
Beginner
Shoulders Strength
89 mSCORE 38th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Dumbbell Hanging Lateral Raise is a variation on the more standard Lateral Raise. Similar to Lateral Raise, this is an isolation exercise that primarily targets your shoulders. By hanging to the side, you can adjust your posture to slightly increase your range of motion, and improve muscle activation.

  1. Stand upright and perpendicular to a cable pole and grab ahold of the cable pull with the inside extended arm for stability.
 Hang a dumbbell with the outside arm at hip height with your torso slightly leaning away from the cable pole.
 Laterally raise the dumbbell away from your body in a circular motion until the dumbbell reaches just above shoulder height keeping your arm straight.
 Controllably return to the starting position and repeat with the opposite side.

Common Mistakes

  • Swinging the Dumbbells

    Using momentum, or recruiting additional muscle groups can help you lift heavier weights with this exercise. However it also reduces the effectiveness, and increases the risk of injury. Keep your weights on the lighter side, and focus on controlling the weight. If you’re struggling, consider using a seated variation. This can help you prevent swinging the dumbbells or adding additional movements to this exercise.

  • Limit Range of Motion

    Raising the weight too high can increase your risk of injury, and isn’t particularly beneficial for these exercises. Limit your range of motion to around shoulder height. If you’re looking to make the exercise more challenging consider pausing for a moment at the top of the movement.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    7.5
    lbs
    1 Rep Max
    10
    lbs
  • intermediate
    8
    reps
    10
    lbs
    12.5
    lbs
  • advanced
    8
    reps
    10
    lbs
    12.5
    lbs

Enter your stats to calculate your Reps & Weight