Lying One-Arm Lateral Raise
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.
How to program the Lying One-Arm Lateral Raise
Sets and reps
As an isolation movement, the Lying One-Arm Lateral Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying One-Arm Lateral Raise is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Put the Lying One-Arm Lateral Raise into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Lying One-Arm Lateral Raise work?
The Lying One-Arm Lateral Raise primarily targets the Shoulders.
What equipment do I need for the Lying One-Arm Lateral Raise?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Lying One-Arm Lateral Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
