Videos
Instructions
- Lie on your side on a flat surface or mat, legs extended.
- Hold a dumbbell in your top hand with a neutral grip.
- Keep your arm straight or slightly bent and raise it laterally until your hand is just above shoulder height.
- Pause briefly at the top, then lower the dumbbell slowly back to the starting position.
- Complete all reps on one side before switching.
Technical Tips
- Avoid using momentum; move slowly and under control.
- Keep your torso stable and do not rotate during the movement.
- Maintain tension on the deltoid throughout the entire range of motion.
Breathing Tips
- Inhale as you lower the dumbbell.
- Exhale as you lift the dumbbell laterally.
Medical restrictions
- Shoulder impingement or instability
- Rotator cuff injuries
- Severe cervical spine conditions
Description
The Lying One-Arm Lateral Raise with Dumbbell is a focused isolation exercise that targets the lateral deltoid muscles. By performing this movement while lying on your side, you eliminate momentum and allow for stricter form, increasing muscle activation in the targeted shoulder area. This position also reduces spinal load and compensatory movements, making it ideal for developing shoulder symmetry and strength with precision. This exercise is particularly useful for athletes and bodybuilders seeking refined shoulder definition or addressing muscular imbalances between sides. It can be integrated into upper-body strength routines or used in rehabilitation contexts where controlled, low-impact movements are necessary. The lying position limits the involvement of other muscle groups, ensuring that the deltoids carry the majority of the load. With consistent practice and proper form, this exercise can contribute to rounded, well-developed shoulders, enhancing both aesthetics and functional upper-body performance.
What muscles do lying one-arm lateral raises with a dumbbell target?
Lying one-arm lateral raises with a dumbbell primarily target the side deltoid muscles, helping to improve shoulder width and definition.
Is the lying dumbbell lateral raise better than standing?
The lying variation reduces momentum and focuses more directly on the deltoids, making it excellent for strict isolation compared to the standing version.
Can beginners perform lying dumbbell lateral raises?
Yes, but beginners should start with light weights to ensure proper form and avoid straining the shoulder joint.
Should I do lying lateral raises on both sides?
Yes, performing the exercise on both sides ensures balanced shoulder development and corrects any strength asymmetries.
How heavy should the dumbbell be for this exercise?
Choose a light to moderate dumbbell that allows full control and proper form throughout the movement, especially since it's an isolation exercise.