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Exercise 0408 · REF fTlkJop

Dumbbell Side Lying One Hand Raise exercise animation

Dumbbell Side Lying One Hand Raise

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Lying on your side removes gravity's usual angle on the shoulder, isolating the delt through a plane that standing raises don't hit as directly. It's a smaller, more targeted movement than the standing lateral raise, and the lack of any base to push off makes cheating almost impossible. Light weight is the whole point here.

How to Do the Dumbbell Side Lying One Hand Raise

  1. Lie on your side with your legs extended and your head supported by your arm.
  2. Hold a dumbbell in your top hand with your palm facing down.
  3. Keeping your arm straight, raise the dumbbell up to shoulder height.
  4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Dumbbell Side Lying One Hand Raise primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rhomboids.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Side Lying One Hand Raise work?
The Dumbbell Side Lying One Hand Raise primarily targets the delts, with the trapezius and rhomboids assisting.
What equipment do I need for the Dumbbell Side Lying One Hand Raise?
The Dumbbell Side Lying One Hand Raise is done with a dumbbell.
What's a good alternative to the Dumbbell Side Lying One Hand Raise?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.