Dumbbell Side Lying One Hand Raise

Dumbbell Side Lying One Hand Raise

Dumbbell Side Lying One Hand Raise is an effective isolation exercise that primarily targets the lateral deltoid muscles of the shoulder. This exercise is performed in a side-lying position, providing a unique challenge to your shoulder stability and core engagement. To perform the Dumbbell Side Lying One Hand Raise, you will need a set of dumbbells and a mat or a comfortable surface to lie on. Begin by lying on your side with your legs extended and your bottom arm used for support. Your top arm should be holding the dumbbell with your palm facing down towards the floor. Maintaining proper form and control throughout the movement is crucial. Slowly raise the dumbbell laterally away from your body until your arm is parallel to the ground, ensuring that your elbow remains slightly bent. Exhale as you lift the weight and focus on engaging the targeted muscles. Pause for a brief moment at the top, then slowly lower the dumbbell back to the starting position while inhaling. It is important to select an appropriate dumbbell weight that allows you to perform the exercise with proper form and without straining or excessively swinging the weight. Start with lighter weights and gradually increase as your strength and control improve. Including the Dumbbell Side Lying One Hand Raise in your shoulder workout routine can help you develop well-rounded shoulders while also enhancing stability and balance. Remember to always warm up before starting your workout, listen to your body, and make adjustments based on your individual fitness level and goals.


  • Begin by lying on your side with your legs extended and your head supported by your top arm.
  • Hold a dumbbell in your top hand, resting it against your thigh with your palm facing inwards.
  • Engage your core and slowly lift the dumbbell straight up towards the ceiling, keeping your arm slightly bent at the elbow.
  • Pause briefly at the top of the movement and squeeze your shoulder blade for maximum contraction.
  • Lower the dumbbell back down slowly and with control to starting position.
  • Repeat for the desired number of repetitions and then switch sides to work the other arm.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize effectiveness and prevent injuries.
  • Engage your core muscles by pulling your belly button in towards your spine during the exercise.
  • Exhale as you raise the dumbbell and inhale as you lower it, practicing controlled breathing throughout the movement.
  • Use a weight that challenges you without compromising your form. Gradually increase the resistance as your strength improves.
  • Hold the contracted position for a brief moment at the top of the movement to further engage the targeted muscles.
  • Perform the exercise in a slow and controlled manner to work the muscle fibers more effectively.
  • Avoid using momentum or swinging your body to lift the dumbbell. This reduces the engagement of the targeted muscles.
  • Maintain a neutral spine and avoid excessive arching or rounding of the back during the exercise.
  • Keep your shoulder blades down and back to enhance stability and activate the muscles in your upper back.
  • If you feel any pain or discomfort, stop the exercise immediately and consult with a fitness professional.


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