Dumbbell Side Lying One Hand Raise
Isolate your lateral deltoids with the Dumbbell Side Lying One Hand Raise. This exercise builds shoulder width and strength effectively while minimizing
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Side Lying One Hand Raise
Dumbbell Lying Rear Lateral Raise
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Lying One Arm Rear Lateral Raise
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Lying One Arm Deltoid Rear
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Lying on Floor Rear Delt Raise
Shoulders · Deltoid Posterior · Dumbbell
Description
This exercise involves raising a dumbbell while lying on your side, targeting the shoulder and upper arm muscles.
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How to do Dumbbell Side Lying One Hand Raise
- 01Setup
Lie on your side on a flat bench or the floor, with your non-working arm supporting your head or body for stability. Position the working arm free to move.
- 02Setup
Hold a dumbbell in your working hand, resting it on your upper thigh or the floor in front of you, with your palm facing your body and a slight bend in your elbow.
- 03
Exhale as you slowly raise the dumbbell directly out to the side, keeping your elbow slightly bent and leading with your elbow, until your arm is parallel to the floor.
- 04
Hold briefly at the top, focusing on the contraction in your lateral deltoid, ensuring your torso remains stable without twisting.
- 05
Inhale as you slowly lower the dumbbell back to the starting position with control, resisting gravity throughout the entire descent.
Tips
- Maintain a slight elbow bend throughout the entire range of motion to protect the joint and keep constant tension on the lateral deltoid.
- Focus on leading the movement with your elbow, imagining you are pouring water out of a pitcher, to effectively engage the lateral deltoid.
- Keep the movement slow and controlled, avoiding any momentum or swinging of the weight to ensure strict muscle isolation and prevent injury.
- Ensure your core is engaged to stabilize your torso; avoid any rocking or twisting movements that could shift tension away from the target muscle.
Common mistakes
- Using too much momentum: Avoid swinging the dumbbell up; instead, perform a controlled lift focusing solely on the contraction of the lateral deltoid.
- Raising the arm too high: Do not raise the dumbbell past shoulder height, as this can place unnecessary stress on the shoulder joint and recruit other muscles.
- Lifting with a straight arm: Keep a slight bend in your elbow throughout the movement to protect the joint and maintain optimal tension on the target muscle.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Side Lying One Hand Raise work?
Dumbbell Side Lying One Hand Raise primarily targets Deltoid Lateral. Secondary muscles include Deltoid Posterior, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Dumbbell Side Lying One Hand Raise good for beginners?
Dumbbell Side Lying One Hand Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Side Lying One Hand Raise?
You need Dumbbell to perform Dumbbell Side Lying One Hand Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Side Lying One Hand Raise?
Maintain a slight elbow bend throughout the entire range of motion to protect the joint and keep constant tension on the lateral deltoid. Focus on leading the movement with your elbow, imagining you are pouring water out of a pitcher, to effectively engage the lateral deltoid. Keep the movement slow and controlled, avoiding any momentum or swinging of the weight to ensure strict muscle isolation and prevent injury. Ensure your core is engaged to stabilize your torso; avoid any rocking or twisting movements that could shift tension away from the target muscle.
What are common mistakes when doing Dumbbell Side Lying One Hand Raise?
Using too much momentum: Avoid swinging the dumbbell up; instead, perform a controlled lift focusing solely on the contraction of the lateral deltoid. Raising the arm too high: Do not raise the dumbbell past shoulder height, as this can place unnecessary stress on the shoulder joint and recruit other muscles. Lifting with a straight arm: Keep a slight bend in your elbow throughout the movement to protect the joint and maintain optimal tension on the target muscle.
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Free · iPhone only · Available on the App Store