Lying One-Arm Lateral Raise
Learn how to do lying one-arm lateral raise with a clear setup, controlled movement, and a technique you can repeat.
How to do lying one-arm lateral raise
- 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.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do lying one-arm lateral raise?
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.
What muscles does lying one-arm lateral raise work?
Lying One-Arm Lateral Raise primarily trains the shoulders. The exact demand depends on your setup, range, and chosen load.
What is the best technique for lying one-arm lateral raise?
Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight.
What can I do instead of lying one-arm lateral raise?
Related options include Dumbbell Lying Rear Lateral Raise, Lateral Raise, Lying One-Arm Rear Delt Raise. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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