dumbbell side lying one hand raise: technique and muscles worked

Animated demonstration of dumbbell side lying one hand raise

How to do this exercise

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

Equipment: Dumbbells
Body part: Shoulders
Target muscle: Lateral deltoid
Secondary muscle: Trapezius Anterior deltoid

Hypertrophy grade

Good7 / 10

Nemeo’s take

The side-lying lateral raise allows for continued tension and better loading in the lateral deltoid stretched position than in the standing version, which promotes muscle isolation. Its main compromise is body stability, light but manageable, and loading limited by deltoid strength alone. Compared to the classic standing lateral raise, this format reduces stress on the trapezius and improves stimulus on the middle portion of the shoulder. Excellent accessory option to complement presses, but less suited to heavy overload.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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dumbbell side lying one hand raise

How to do this exercise

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