Side-Lying One-Arm Dumbbell Lateral Raise
Differentiation: Mechanics
This variation of a Lateral Raise is unique from other Lateral Raise exercises. Here is how: you lay on your side on a bench. This position removes any body weight assistance | and forces maximum effort from your middle deltoids. You perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to target and develop each middle deltoid individually.
Starting Position
To get into starting position, do this...
1) While holding a dumbbell in one hand, sit on the bench.
2) Locate a movable flat bench.
3) Obtain one dumbbell.
4) Lie on your side lengthwise on the bench, propping yourself up with the opposite elbow.
5) Hold the dumbbell with your palm facing your hip.
6) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale while you flex your middle delt while raising the dumbbell upwards
3) ...until the dumbbell reaches head-level.
4) Hold for a count of one second.
5) This is the ending position.
6) Then, inhale while you return the dumbbell to the starting position using a slow and controlled movement.
7) Repeat reps for a full set using that arm.
8) When all reps are finished, switch the side of your body on the bench, move the dumbbell to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Try not to swing the dumbbell up (only use your shoulders).
Be sure to maintain tight core muscles, which will provide necessary stabilization for your isolated middle delts.
Keep your arm slightly bent at the elbow.
Keep your back straight and not hunched over.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
Alternatively, if you have a partner, he can hand the dumbbell to you - after you lie down.