Dumbbell Side Lying One Hand Raise
Description
The dumbbell side lying one hand raise is a strict side delt move performed lying on a bench on the side. The dumbbell is held in the top hand and raised straight up against gravity from below the body. The side lying angle isolates the side delt with a deep stretch.
Muscle Group
Equipment Required
Dumbbell Side Lying One Hand Raise Instructions
- Lie on a bench on your side with the body fully supported.
- Hold a light dumbbell in the top hand with the arm hanging down across the body.
- Brace your core and keep the body still.
- Raise the dumbbell up away from the body in a wide arc.
- Keep a slight bend in the elbow throughout.
- Lift until the arm is roughly vertical above your shoulder.
- Pause briefly and squeeze the side delt.
- Lower with control. Complete reps and switch sides.
Dumbbell Side Lying One Hand Raise Form & Visual
Dumbbell Side Lying One Hand Raise Benefits
- Strict side delt isolation
- Deep stretch under load
- Side lying angle
- No leg drive cheating
- Builds shoulder detail
- Excellent unilateral move
Dumbbell Side Lying One Hand Raise Muscles Worked
- Lateral deltoid
- Anterior deltoid
- Rotator cuff
Dumbbell Side Lying One Hand Raise Variations & Alternatives
- Standing DB Lateral Raise
- Cable Lateral Raise
- Band Lateral Raise
- Incline DB Lateral
