Lying One-Arm Lateral Raise
How to do it
- 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.
Quick answers
- What muscles does the Lying One-Arm Lateral Raise work?
- Mainly the shoulders.
- What equipment do I need?
- Dumbbell.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More shoulders exercises
- Alternating Deltoid Raise
- Arnold Dumbbell Press
- Bent Over Dumbbell Rear Delt Raise With Head On Bench
- Cuban Press
- Dumbbell Incline Shoulder Raise
- Dumbbell Lying One-Arm Rear Lateral Raise
Exercise descriptions: free-exercise-db, public domain.