Side Plank Lateral Raise

What you'll gain

• Loads the side deltoid while the trunk holds an anti-lateral-flexion plank.

• Shows left-to-right gaps that a two-arm raise can hide.

• Needs only one dumbbell and floor space, so it fits home and studio blocks.

Step-by-Step Instructions

1. 1

   Lie on one side with the supporting elbow under the shoulder and the legs stacked long.

2. 2

   Lift the hips so the body forms a straight line from head through the feet.

3. 3

   Hold one dumbbell at the top hip with the free arm nearly straight.

4. 4

   Brace the trunk and raise the dumbbell until the arm stands vertical over the shoulder.

5. 5

   Pause without letting the hips drop or the top hand drift in front of the belly.

6. 6

   Lower the dumbbell to the hip under control and repeat, then switch sides.

Common Mistakes

• Letting the hips sag or pike as the arm lifts, which dumps the plank.

• Raising the dumbbell in front of the torso instead of straight up from the hip.

• Setting the supporting elbow in front of or behind the shoulder.

• Using a heavy bell that forces a torso twist to finish the raise.

About This Exercise

The side plank lateral raise holds a stacked forearm plank while the free arm abducts a dumbbell from the hip until the wrist, elbow, and shoulder stack over the floor. The supporting shoulder and the obliques keep the long body line; the working deltoid does the raise. Hips stay high so the trunk does not sag or pike as the arm moves. The approved clip starts with the dumbbell at the hip and a spare bell on the floor, then lifts to vertical and returns. For app builders this is the loaded side-plank accessory, useful in core blocks, shoulder isolation pairings, and anti-lateral-flexion lessons that need a visible raise.

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