Lying One-Arm Lateral Raise

How to do the Lying One-Arm Lateral Raise

1. While 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.
2. Position 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.
3. Now 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.
4. Slowly lower the dumbbell to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	dumbbell
Difficulty	intermediate
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Band Pull Apart Resistance Bands Back Flyes - With Bands Resistance Bands External Rotation with Band Resistance Bands Internal Rotation with Band Resistance Bands Lateral Raise - With Bands Resistance Bands Double Kettlebell Snatch Kettlebell

Easier than the Lying One-Arm Lateral Raise

Same movement pattern, lower entry difficulty — work up from here.

Band Pull Apart beginner · Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench beginner · Dumbbell Bent Over Low-Pulley Side Lateral beginner · Cable Machine

Harder than the Lying One-Arm Lateral Raise

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the Lying One-Arm Lateral Raise with

Opposing middle back work — alternate sets without extra rest.

Middle Back Shrug middle back Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back

Common questions

What muscles does the Lying One-Arm Lateral Raise work?

The Lying One-Arm Lateral Raise primarily works the shoulders. Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Bent Over Low-Pulley Side Lateral train the same muscle, across 9 equipment types.

What equipment do you need for the Lying One-Arm Lateral Raise?

Dumbbells. Without dumbbells, Band Pull Apart, Back Flyes - With Bands, and External Rotation with Band train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Lying One-Arm Lateral Raise suitable for beginners?

It is rated intermediate. Start with Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Bent Over Low-Pulley Side Lateral and work up.

Where should the Lying One-Arm Lateral Raise go in a workout?

Late — the Lying One-Arm Lateral Raise is isolation work, so it follows your compounds. Supersetting it with Middle Back Shrug and Bent Over Two-Dumbbell Row cuts session time without extra rest.

Similar exercises

Band Pull Apart Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Bent Over Low-Pulley Side Lateral Cable Machine Cable Rear Delt Fly Cable Machine Cable Seated Lateral Raise Cable Machine Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell