Shoulders Exercise · Dumbbell

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Dumbbell Side Lying One Hand Raise

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.

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Also known as: Db Side Lying One Hand Raise, Dumbell Side Lying One Hand Raise

Category

Shoulders

Equipment

Dumbbell

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Side Lying One Hand Raise

1. Lie on your side with your legs straight and your head resting on your lower arm.
2. Hold a dumbbell in your upper hand with your palm facing downward.
3. Lift the dumbbell up to shoulder height while keeping your arm straight.
4. Hold briefly at the top, then lower it back down slowly to the start.
5. Repeat for the desired number of reps, then switch to the other side.

Technique & Form Tips

For an overhead press, straighten the elbows as you move the arms upward and control the return. Match the grip, support and path to the demonstration. Other shoulder movements use different arm paths and should follow their own steps.

Common Mistakes to Avoid

• Excessive back arching: Engage your core to maintain a stable torso position while pressing.
• Using the wrong path: Follow the demonstrated path for the equipment and movement instead of forcing every variation into a barbell press.
• Insufficient core bracing: Stabilize your trunk before initiating the upward push.

How to Breathe During This Exercise

Keep breathing; for presses, breathe out as you press and in as you return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Side Lying One Hand Raise mainly targets your Delts, with your Trapezius helping support the movement, along with your Rhomboids.

More Shoulders Exercises

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

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts 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 Body Weight · Delts Barbell One Arm Snatch Barbell · Delts Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Dumbbell Side Lying One Hand Raise work?

The Dumbbell Side Lying One Hand Raise mainly works your delts. It also helps strengthen your trapezius and rhomboids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Side Lying One Hand Raise?

You do the Dumbbell Side Lying One Hand Raise with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Side Lying One Hand Raise?

One mistake to watch for is excessive back arching: Engage your core to maintain a stable torso position while pressing.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Side Lying One Hand Raise?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Dumbbell Side Lying One Hand Raise?

The Left Hook. Boxing trains your delts with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.