How to do the Dumbbell Side Lying One Hand Raise
Dumbbell Side Lying One Hand Raise is a beginner single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
Dumbbell Side Lying One Hand Raise demonstration · © GymiaFit
Dumbbell Side Lying One Hand Raise at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Rhomboids
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Side Lying One Hand Raise step by step
- 1Lie on your side with your legs extended and your head supported by your arm.
- 2Hold a dumbbell in your top hand with your palm facing down.
- 3Keeping your arm straight, raise the dumbbell up to shoulder height.
- 4Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 5Repeat for the desired number of repetitions, then switch sides.
Dumbbell Side Lying One Hand Raise — questions
What muscles does the Dumbbell Side Lying One Hand Raise work?
The Dumbbell Side Lying One Hand Raise primarily targets the Delts. It also recruits the Trapezius, Rhomboids as secondary movers.
What equipment do I need for the Dumbbell Side Lying One Hand Raise?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Side Lying One Hand Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Side Lying One Hand Raise?
Dumbbell Front Raise, Dumbbell Front Raise V. 2, Dumbbell Full Can Lateral Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Side Lying One Hand Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.