The dumbbell side lying one hand raise targets the deltoid muscles and is performed lying on your side, lifting a dumbbell with one arm to shoulder height. This exercise isolates the shoulder muscles and helps improve strength and stability.
Also Works
TrapeziusRhomboids
How to Perform
1
Lie on your side with your legs extended and your head supported by your arm.
2
Hold a dumbbell in your top hand with your palm facing down.
3
Keeping your arm straight, raise the dumbbell up to shoulder height.
4
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
5
Repeat for the desired number of repetitions, then switch sides.
Pro Tips
•Lie on your side with the working arm on top, starting with the dumbbell resting against your outer thigh and raising it to shoulder height.
•Keep a slight bend in the elbow and raise the dumbbell in a controlled arc, leading with the elbow.
•This side-lying position provides constant tension on the lateral delt through a range of motion that standing raises do not.
Common Mistakes
•Rolling the body forward or backward during the raise instead of staying strictly on your side.
•Using too heavy a weight and compensating with body rocking to lift the dumbbell.
•Raising the arm past shoulder height, which shifts tension to the traps.