Lying One-Arm Lateral Raise
The lying one-arm lateral raise has you on your side on a bench or the floor, raising a single dumbbell straight up toward the ceiling. Lying down removes the ability to lean or swing your torso to help the lift, so the middle deltoid does nearly all the work. It's a good option for anyone who catches themselves cheating a standing lateral raise with momentum and wants a version that makes that harder to do.
Why it works
A standing lateral raise gives you a torso free to lean, sway, or use a small hip dip to help sling the dumbbell up, especially once the weight gets heavy or you fatigue. Lying on your side takes that option away: your torso is pinned against the bench or floor, so the only thing that can move the dumbbell is your middle deltoid contracting to lift your arm away from your body. That stricter setup makes it a reliable way to check whether your shoulder, and not your momentum, is doing the actual work.
Set up
- Lie on your side on a flat bench or the floor, bottom arm supporting your head or resting in front of you.
- Hold the dumbbell in your top hand with a slight bend in your elbow.
- Let the dumbbell rest against your top thigh as your starting position.
- Brace your torso against the bench so only your arm moves during the set.
How to do it
- Raise the dumbbell up and slightly forward, leading with your elbow rather than your hand.
- Lift until your arm reaches shoulder height, so it's level with your torso.
- Pause briefly at the top of the raise.
- Lower the dumbbell back down under control until it lightly touches your thigh again.
- Keep your torso still throughout; only the arm should move.
- Complete the set on one side before switching arms.
Form cues
- Lead with the elbow, not the hand.
- Torso stays flat against the bench.
- Stop the raise around shoulder height.
- Lower with the same control as the lift.
Breathing: Exhale as you raise the dumbbell, inhale as you lower it back down.
Common mistakes
Using a dumbbell heavy enough that the torso rocks to help the raise.
Fix: Drop the weight until your torso can stay completely still against the bench for every rep.
Raising the dumbbell above shoulder height.
Fix: Stop the raise once your arm reaches shoulder height; going higher shifts the work onto the traps.
Leading the raise with the hand, which rolls the shoulder forward.
Fix: Think about lifting from the elbow first, keeping your wrist relaxed and slightly below it.
How to program it
- Three sets of 10 to 12 reps per side is enough to fatigue the middle deltoid without needing much weight; this is a light isolation movement, not a strength lift.
- It fits well toward the end of a shoulder or upper-body session, after any heavier pressing work is done.
- Because the setup is stricter than a standing raise, most lifters need a noticeably lighter dumbbell here than they'd expect based on their standing lateral raise weight.
- Increase reps toward 15 before adding weight; strict form matters more than load on this particular raise.
Safety notes
- Keep the weight light enough that your torso stays still; rocking the body to move a dumbbell can strain the lower back even while lying down.
- Stop the set if you feel pinching in the front of the shoulder rather than a squeeze in the middle deltoid.
Exercise profile
- Force
- Pull
- Mechanics
- Isolation
- Category
- Strength
Frequently asked questions
How much weight should I use for a lying one-arm lateral raise?
Start lighter than you'd expect based on a standing lateral raise. The strict, pinned position removes any help from momentum, so most people find they need to drop the weight noticeably to keep their torso still.
Lying lateral raise vs standing lateral raise, what's the difference?
The lying version pins your torso against a bench or the floor, which removes the ability to swing or lean into the lift. The standing version is more accessible and works both arms at once, but it's easier to cheat with body momentum as the weight increases.
Why can't I feel this in my shoulder?
You're likely leading with your hand instead of your elbow, or using a dumbbell heavy enough that your torso is rocking to help. Lighten the weight and focus on lifting from the elbow with your torso pinned still.
Can I do a lying lateral raise without a bench?
Yes. Lying on your side on the floor works the same way, though you'll have a shorter range of motion at the bottom since the floor stops the dumbbell sooner than a bench would.
How many reps should I do on each side?
Match the reps exactly between your left and right arm, even if one side feels stronger. Working one arm at a time tends to expose strength differences between sides, and matching reps is how you slowly close that gap instead of letting it widen.