Lying One-Arm Lateral Raise

The Lying One-Arm Lateral Raise isolates the Shoulders through a controlled range of motion. This intermediate-level dumbbell exercise builds focused strength where compound movements often fall short.

strengthintermediatedumbbellpullisolation
Lying One-Arm Lateral Raise - starting position

Starting position

Lying One-Arm Lateral Raise - ending position

Ending position

Muscles Worked

Primary Shoulders

The shoulders handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Lying One-Arm Lateral Raise

  1. 1

    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.

  2. 2

    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.

  3. 3

    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.

  4. 4

    Slowly lower the dumbbell to the starting position as you inhale.

  5. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

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Frequently Asked Questions

What muscles does the Lying One-Arm Lateral Raise work?

The Lying One-Arm Lateral Raise primarily targets the Shoulders. It's an effective isolation exercise for building shoulders strength.

Is the Lying One-Arm Lateral Raise good for beginners?

The Lying One-Arm Lateral Raise is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Lying One-Arm Lateral Raise?

You need dumbbell to perform the Lying One-Arm Lateral Raise. Most commercial gyms will have this available.

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