Lying One-Arm Lateral Raise
What you'll gain
Loads the lateral deltoid through the lower range standing raises leave slack.
The side-lying setup blocks torso swing so the raise stays strict.
Unilateral work makes left-to-right shoulder differences easy to see.
Step-by-Step Instructions
- 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.
About This Exercise
The lying one-arm lateral raise is a side-lying isolation lift. You lie fully on one side with a dumbbell resting on the outer thigh of the top arm, then raise that arm in a slight scaption path so the load stays on the lateral deltoid through the lower range that standing raises leave slack. Stop the lift just past about 45 degrees so the joint does not dump the work into a vertical press. For a product catalog this clip is the floor, single-arm sibling of standing laterals. It fits strict shoulder isolation blocks, unilateral accessory work after a press, and pages that need a side-lying raise without a bench in frame.
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A floor side-lying raise that lifts one dumbbell from the outer thigh toward the ceiling, isolating the working deltoid.
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Specifications
Built for
- Strict side-delt isolation in app shoulder accessory blocks.
- Unilateral raise clip after a press in workout builders.
- Floor-based shoulder work when no bench is in the scene.
- Technique pages on keeping tension through the bottom of a raise.
Muscles Worked
Details
License Includes
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