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Lying One-Arm Lateral Raise

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Shoulders. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Shoulders

How to perform Lying One-Arm Lateral Raise

  1. Step 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. Step 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. Step 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. Step 4. Slowly lower the dumbbell to the starting position as you inhale.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the lying one-arm lateral raise target?

This exercise isolates the lateral deltoid. By lying on your side, you maintain constant tension on the shoulder throughout the entire range of motion.

What is a common form mistake to avoid during this movement?

Avoid using momentum or swinging the weight upward. Keep the arm slightly bent and ensure the movement is controlled to prevent the front deltoid from taking over.

How should I position my body for maximum stability?

Lie on your side on a flat bench or the floor with your head supported. Use your non-working arm to brace your torso and prevent your body from rotating backward.

What is a good alternative if I find this movement too difficult?

Beginners can perform the standing dumbbell lateral raise to build base strength. Alternatively, use a very light weight or a resistance band to master the mechanics.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 12 to 15 repetitions per arm. Focus on high-volume work with shorter rest periods to maximize metabolic stress in the lateral deltoid.

Sample sets & reps for Lying One-Arm Lateral Raise

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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