Incline Dumbbell Side-Lying One-Arm Lateral Raise
Differentiation: Mechanics
This variation of a lateral raise is unique. Here is how: you lay on your side on an incline bench. This position helps recruit your rear deltoid | as well as your middle deltoid. You perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on each set of deltoids individually.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the adjustable bench to a 45-degree angle.
3) Obtain one dumbbell.
4) With the dumbbell in your right hand, lie sideways on the bench
5) ...with your legs bent on the bench on your left side.
6) The back of your left shoulder should be against the upper portion of the bench - for support.
7) Hold the dumbbell next to your side - with an overhand grip and arm fully extended.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you raise the dumbbell straight up using an arc movement.
3) ...until the dumbbell is raised as high as possible.
4) This is the ending position.
5) Hold the position for a count of one second at the top of the movement.
6) Then, inhale as you lower the dumbbell, lowering it back down to your side using a 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 dumbbells up (only use your shoulders).
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 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Alternatively, if you have a partner, he can hand the dumbbell to you - after you lie down.