Lying One-Arm Lateral Raise
Muscles worked
Instructions
- 1While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
- 2Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
- 3Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
- 4Slowly lower the dumbbell to the starting position as you inhale.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Lying One-Arm Lateral Raise
The lying one-arm lateral raise is a strict isolation variation that targets the rear deltoid while lying face down on a flat bench, removing any chance of cheating with body momentum. Lying prone with your other hand bracing for support, you raise the dumbbell out to the side up to shoulder height in a slow, controlled motion. This position fully locks the torso in place, forcing the rear deltoid to work alone without help from the back or legs, making it an excellent choice for precisely isolating a shoulder area that's often hard to target while standing.
check_circleBenefits
- check_circleStrictly isolates the rear deltoid without body assistance
- check_circleRemoves any cheating momentum thanks to the lying position
- check_circleTargets an area often neglected in shoulder programs
- check_circleImproves mind-muscle connection with the rear deltoid
lightbulbExecution tips
- lightbulbUse a stable flat bench to lie down comfortably
- lightbulbKeep a slight bend in the elbow throughout the movement
- lightbulbRaise the arm to shoulder height only, not higher
- lightbulbPause for a second at the top to maximize the contraction
warningCommon mistakes
- warningUsing a load too heavy that breaks form
- warningLocking the elbow fully instead of keeping a slight bend
- warningRaising the arm too high above shoulder line
- warningLetting the dumbbell drop instead of controlling the descent
helpFrequently asked questions
How is this different from the incline bench version?expand_more
On a flat bench, the torso is locked even more firmly in place, isolating the rear deltoid even more strictly.
Should I do both arms in the same set?expand_more
No, complete all reps on one side before switching arms and repeating on the other side.
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