Target Muscle

    Shoulders

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ShouldersDumbbell

    Dumbbell Side Lying One Hand Raise

    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. 1

      Lie on your side with your legs extended and your head supported by your arm.

    2. 2

      Hold a dumbbell in your top hand with your palm facing down.

    3. 3

      Keeping your arm straight, raise the dumbbell up to shoulder height.

    4. 4

      Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions, then switch sides.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Shoulders Exercises

    Master The Dumbbell Side Lying One Hand Raise with Forge

    Get personalized coaching, form feedback, and workout plans featuring Dumbbell Side Lying One Hand Raise and other exercises tailored to your goals.

    Join the Waitlist