Lying One-Arm Lateral Raise

Instructions

While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
Slowly lower the dumbbell to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Frequently asked questions

What muscles does the Lying One-Arm Lateral Raise work?

Lying One-Arm Lateral Raise primarily targets the Shoulders. This makes it an effective strength exercise for building shoulders development.

What equipment do I need for the Lying One-Arm Lateral Raise?

You will need a dumbbell to perform the Lying One-Arm Lateral Raise. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Lying One-Arm Lateral Raise suitable for beginners?

The Lying One-Arm Lateral Raise is an intermediate exercise. You should have a solid foundation of basic strength movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.

Is the Lying One-Arm Lateral Raise a compound or isolation exercise?

The Lying One-Arm Lateral Raise is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Lying One-Arm Lateral Raise?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Lying One-Arm Lateral Raise?

Good alternatives include the Alternating Cable Shoulder Press, Alternating Deltoid Raise, Alternating Kettlebell Press. These exercises target similar muscle groups (Shoulders) and can be substituted based on available equipment or training preference.

Track this exercise