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Shoulders · Dumbbell · Beginner

How to do Dumbbell Side Lying One Hand Raise

The dumbbell side lying one hand raise targets the deltoid muscles and is performed lying on your side, lifting a dumbbell with one arm to shoulder height. This exercise isolates the shoulder muscles and helps improve strength and stability.

Dumbbell Side Lying One Hand Raise demonstration
Primary muscle
Shoulders
Also works
Trapezius and Rhomboids
Equipment
Dumbbell
Level
Beginner
Category
Shoulders

How to do Dumbbell Side Lying One Hand Raise, step by step

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

Muscles worked

Dumbbell Side Lying One Hand Raise works your shoulders as the main mover, with help from your trapezius and rhomboids.

Track Dumbbell Side Lying One Hand Raise in SPLYT

Dumbbell Side Lying One Hand Raise is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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