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All exercises

Dumbbell side lying one hand raise

Beginner

Dumbbell side lying one hand raise is a isolation dumbbell exercise for the front delts, also working the traps and upper back.

Trained one side at a time.

What it works

Primary muscle

Front delts

Also works

TrapsUpper back

Equipment
Dumbbell
Movement
Push
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Lie on your side with your legs extended and your head supported by your arm.
  2. 2Hold a dumbbell in your top hand with your palm facing down.
  3. 3Keeping your arm straight, raise the dumbbell up to shoulder height.
  4. 4Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Dumbbell lying on floor rear delt raiseDumbbell
  • Dumbbell rear delt raiseDumbbell
  • Dumbbell lying one arm deltoid rearDumbbell
  • Dumbbell seated bent arm lateral raiseDumbbell
  • Dumbbell raiseDumbbell
  • Band y-raiseResistance band

Harder variations

  • Dumbbell incline one arm lateral raiseDumbbell
  • Dumbbell lying one arm rear lateral raiseDumbbell
  • Dumbbell incline raiseDumbbell
  • Dumbbell incline rear lateral raiseDumbbell
Logged today · 90 seconds restDumbbell side lying one hand raise

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band