Lean-Away Barbell Side Raises

Technique

How to perform Lean-Away Barbell Side Raises

1. Stand beside a sturdy upright (e.g. a power-rack post) and grasp it lightly with your left hand at about hip height.
2. Hold a light barbell in your right hand with a neutral grip, arm hanging straight down so the bar rests vertically against your outer thigh.
3. Step your right foot slightly in toward the post and your left foot out, then lean your torso away from the upright until the barbell arm hangs clear of your side.
4. Brace your core and keep a soft bend in your right elbow - this is your starting position.
5. Exhale as you raise the barbell out to your right side in a smooth arc until your arm is roughly parallel to the floor, keeping your palm facing down and maintaining the lean so the line of pull stays directly through your lateral delt.
6. Pause briefly at the top, squeezing your shoulder without shrugging, and ensure your torso remains fixed - avoid swinging or rotating.
7. Inhale as you lower the barbell back to the starting position under control, maintaining tension on the deltoid and preventing the weight from resting against your leg.
8. Repeat for the prescribed repetitions, then switch sides by grabbing the post with your right hand and performing the movement with your left arm.

Programming relevance

Muscles involved

Primary targets: Medial Deltoid.