Lying One-Arm Lateral Raise
How to do the Lying One-Arm Lateral Raise with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
,
Dumbbell
How to do the Lying One-Arm Lateral Raise
- 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
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
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
Slowly lower the dumbbell to the starting position as you inhale.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Lying One-Arm Lateral Raise set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
More shoulders exercises
Lying One-Arm Lateral Raise: common questions
What muscles does the Lying One-Arm Lateral Raise work?
The Lying One-Arm Lateral Raise primarily works the Shoulders.
Is the Lying One-Arm Lateral Raise suitable for beginners?
The Lying One-Arm Lateral Raise is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Lying One-Arm Lateral Raise?
To do the Lying One-Arm Lateral Raise you'll need a dumbbell.
Is the Lying One-Arm Lateral Raise a compound or isolation exercise?
The Lying One-Arm Lateral Raise is an isolation exercise, it targets the shoulders through a single joint, which makes it useful for focused, targeted work.
How do I do the Lying One-Arm Lateral Raise with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Lying One-Arm Lateral Raise sets, free.
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