Lying One-Arm Lateral Raise

Technique

How to perform Lying One-Arm Lateral Raise

1. Lie on your side on a flat bench with the working shoulder uppermost, holding one dumbbell in that hand.
2. Let the working arm cross in front of your torso into the starting position while keeping a slight bend in the elbow.
3. Keep the torso side-lying and raise the upper arm away from your body until it is approximately perpendicular to your torso.
4. Maintain the same slight elbow bend rather than curling the dumbbell or rolling your chest toward the bench.
5. Lower under control across the front of your body to the starting position.
6. Finish the repetitions, then turn onto the other side and repeat.

Programming relevance

Muscles involved

Primary targets: Medial Deltoid.