Lying One-Arm Lateral Raise
How to do the Lying One-Arm Lateral Raise with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
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Dumbbell
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.
Log it, see it on your body.
Every Lying One-Arm Lateral Raise set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
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