Lying One-Arm Lateral Raise

An intermediate strength exercise for the shoulders, done with a dumbbell and a bench or box.

Movement guide

Lying One-Arm Lateral Raise

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusShoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Cable lateral raise demonstrated on the 3D figure

3D demoCable lateral raiseBeginner · A cable machine

Similar move, beginner grade.

This move

Lying One-Arm Lateral Raise demonstrated on the 3D figure

3D demoLying One-Arm Lateral RaiseIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Barbell rear-delt row demonstrated on the 3D figure

3D demoBarbell rear-delt rowAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
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.
Slowly lower the dumbbell to the starting position as you inhale.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Dumbbell lateral raise demonstrated on the 3D figure

3D demoDumbbell lateral raiseBeginner · A dumbbell

Lateral raise to front raise demonstrated on the 3D figure

3D demoLateral raise to front raiseBeginner · A dumbbell

Seated cable lateral raise demonstrated on the 3D figure

3D demoSeated cable lateral raiseBeginner · A cable machine + A bench or box

Seated dumbbell lateral raise demonstrated on the 3D figure

3D demoSeated dumbbell lateral raiseBeginner · A dumbbell + A bench or box

Dumbbell Lying Rear Lateral Raise demonstrated on the 3D figure

3D demoDumbbell Lying Rear Lateral RaiseIntermediate · A dumbbell + A bench or box

One-Arm Incline Lateral Raise demonstrated on the 3D figure

3D demoOne-Arm Incline Lateral RaiseBeginner · A dumbbell + A bench or box

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Questions people ask

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

Mainly the shoulders.

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

A dumbbell + A bench or box.

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

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Cable lateral raise.

What is an easier alternative to the Lying One-Arm Lateral Raise?

Try the Cable lateral raise. It works similar muscles at a lower grade.

How do I make the Lying One-Arm Lateral Raise harder?

Progress to the Barbell rear-delt row, or add load, range or slower lowering once your form is solid.