Exercise guide
Dumbbell Side Lying One Hand Raise
- Intermediate
- Isolation
- Rep-based
- Shoulders
This isolation exercise targets the lateral deltoid by providing constant tension throughout the range of motion, especially at the bottom where standing raises are easiest. It is excellent for building shoulder width and improving joint stability through unilateral control.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side on a flat bench with your legs stacked or staggered for stability.
- Hold a dumbbell in your top hand with a neutral grip, resting it against your outer thigh.
- Support your head with your bottom arm or rest it on the bench.
- Keep a slight, fixed bend in your elbow throughout the setup.
How to do it
- Exhale as you raise the dumbbell in a wide arc until your arm is perpendicular to your torso.
- Maintain a controlled tempo, taking approximately 2 seconds to reach the top position.
- Inhale as you slowly lower the dumbbell back toward your hip, stopping just before it touches your leg.
- Complete the full set on one side before switching to the opposite arm.
Form checklist
- Keep your torso still; do not rock your body to gain momentum.
- Ensure the movement occurs only at the shoulder joint.
- Keep your palm facing down or slightly forward at the top of the movement.
- Maintain a slight bend in the elbow to protect the joint.
Pro tips
- Think about 'reaching' the dumbbell toward the far wall to maximize lateral deltoid engagement.
- Focus on the bottom third of the movement, as this is where the tension is highest compared to standing variations.
Make it harder
- Incorporate a 3-second eccentric (lowering) phase to increase time under tension.
- Pause for 1 second at the peak of the movement to challenge the rotator cuff and deltoid stability.
Frequently asked
- What muscles does the dumbbell side lying one hand raise work?
- The dumbbell side lying one hand raise primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell side lying one hand raise?
- The dumbbell side lying one hand raise uses dumbbell.
- Is the dumbbell side lying one hand raise good for beginners?
- The dumbbell side lying one hand raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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