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Lying One-Arm Lateral Raise 9s · no sound

Lying One-Arm Lateral Raise

A floor side-lying raise that lifts one dumbbell from the outer thigh toward the ceiling, isolating the working deltoid.

Primary muscle
Side Delts
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Lie fully on your side with stacked legs and a dumbbell resting on your outer thigh.
  2. Keep the spine long and the neck in line with the torso, eyes facing forward.
  3. Set the shoulder blade slightly down and back, with a soft bend in the working elbow.
  4. Raise the dumbbell off the thigh on a slight scaption path, a little in front of the body.
  5. Stop just past about 45 degrees so the arm does not turn the lift into a press.
  6. Lower under control without parking the dumbbell on the thigh, then switch sides.

Common mistakes

  • Rolling onto the back so the torso, not the deltoid, lifts the weight.
  • Raising the arm to vertical, which turns the isolation into an overhead press.
  • Resting the dumbbell on the thigh between reps and dumping tension.
  • Letting the neck crane or the bottom shoulder shrug off the floor.

Muscles worked

Primary
Side Delts

Same movement, other equipment

Cable Low Single Arm Lateral Raise Beginner Cable Low Single Arm Lateral Raise Side Delts Cable Machine Machine Lateral Raise Beginner Machine Lateral Raise Side Delts Machine Leaning Cable Lateral Raise Intermediate Leaning Cable Lateral Raise Side Delts Cable Machine

Similar exercises

Dumbbell Lateral Raise Beginner Dumbbell Lateral Raise Side Delts Dumbbell Dumbbell Seated Full Lateral Raise Beginner Dumbbell Seated Full Lateral Raise Side Delts Dumbbell Dumbbell Seated Lateral Raises Beginner Dumbbell Seated Lateral Raises Side Delts Dumbbell Leaning Single Arm Lateral Raise Intermediate Leaning Single Arm Lateral Raise Side Delts Dumbbell One-Arm Incline Lateral Raise Beginner One-Arm Incline Lateral Raise Side Delts Dumbbell

Good to know

What muscles does the Lying One-Arm Lateral Raise work?
Mainly the side delts.
What equipment do you need for the Lying One-Arm Lateral Raise?
It uses dumbbells. Without it, the Cable Low Single Arm Lateral Raise and the Machine Lateral Raise train the same muscles the same way.
Is the Lying One-Arm Lateral Raise good for beginners?
GymVim rates it beginner.

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