Lying One-Arm Lateral Raise
A intermediate strength exercise for the shoulders, done with a dumbbell.
How to do the Lying One-Arm Lateral Raise
- 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.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Lying One-Arm Lateral Raise
Dumbbell Lying One-Arm Rear Lateral RaiseDumbbell · Intermediate
Dumbbell Lying Rear Lateral RaiseDumbbell · Intermediate
Lying Rear Delt RaiseDumbbell · Intermediate
Reverse Flyes With External RotationDumbbell · Intermediate
Seated Bent-Over Rear Delt RaiseDumbbell · Intermediate
Standing Dumbbell Straight-Arm Front Delt Raise Above HeadDumbbell · Intermediate
Alternating Deltoid RaiseDumbbell · Beginner
Arnold Dumbbell PressDumbbell · Intermediate
Questions
What muscles does the Lying One-Arm Lateral Raise work?
Mainly the shoulders.
Is the Lying One-Arm Lateral Raise good for beginners?
It's rated intermediate. Beginners can build up to it with Alternating Deltoid Raise first.
What can I do instead of the Lying One-Arm Lateral Raise?
Good alternatives that train the shoulders: Dumbbell Lying One-Arm Rear Lateral Raise, Dumbbell Lying Rear Lateral Raise, Lying Rear Delt Raise or Reverse Flyes With External Rotation.
How many sets and reps of the Lying One-Arm Lateral Raise should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).