Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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For side-delt growth

Dumbbell Lateral Raise vs Lean-Away Lateral Raise

For side-delt growth, lean-away lateral raise rates well ahead on our research criteria: more stretch.

Both are good choices that train the side delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

A
#9
of 27
Dumbbell Lateral Raise
Dumbbell
A
#4
of 27
Lean-Away Lateral Raise
Dumbbell
Research score
71
84
Target tension
Excellent
Excellent
Loaded stretch
Fair
Strong
Progression
Good
Good
Low cost
Excellent
Excellent
See the full shoulders ranking
What these mean
Target tension.
Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.
How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.
How easily you can keep adding weight in small steps over months and years.
Low cost.
How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose dumbbell lateral raise

  • The lean-away lateral raise is taken

Good reasons to choose lean-away lateral raise

  • You want more load on the side delts while they’re stretched
  • One side is weaker than the other
Dumbbell Lateral Raise
Lean-Away Lateral Raise
You need
Dumbbells
Dumbbells
Skill
Easy to learn
Easy to learn
Type
Isolation
Isolation
One side at a time
No
Yes
Why they rank where they do

Dumbbell Lateral Raise. Works, but tension drops off near the bottom of each rep.

Lean-Away Lateral Raise. Leaning away keeps the side delt loaded at the bottom, where a normal raise goes slack.

Questions

Which is better for side-delt growth, dumbbell lateral raise or lean-away lateral raise?

For side-delt growth, lean-away lateral raise rates well ahead on our research criteria: more stretch. Both are good choices that train the side delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is dumbbell lateral raise or lean-away lateral raise easier to learn?

About the same: both are easy to learn.

Can you do dumbbell lateral raise or lean-away lateral raise at home?

Dumbbell lateral raise needs dumbbells, so a home gym covers it. Lean-away lateral raise needs dumbbells, so a home gym covers it.

Which is easier on the joints, dumbbell lateral raise or lean-away lateral raise?

About the same: both rate Excellent for joint and recovery cost in our research rubric.

More comparisons

  • Dumbbell Lateral Raise vs Machine Lateral Raise
  • Cable Lateral Raise vs Dumbbell Lateral Raise
  • Cable Lateral Raise vs Lean-Away Lateral Raise
  • Lean-Away Lateral Raise vs Machine Lateral Raise
Dumbbell Lateral RaiseLean-Away Lateral RaiseAll shoulders exercises