TETSUDumbbell Side Lying One Hand Raise
The Dumbbell Side Lying One Hand Raise is a dumbbell exercise for the shoulders that primarily targets the delts, with the trapezius and rhomboids assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Side Lying One Hand Raise
- Lie on your side with your legs extended and your head supported by your arm.
- Hold a dumbbell in your top hand with your palm facing down.
- Keeping your arm straight, raise the dumbbell up to shoulder height.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Dumbbell Side Lying One Hand Raise work?
The Dumbbell Side Lying One Hand Raise primarily targets the delts. The trapezius and rhomboids work as supporting muscles.
What equipment do I need for the Dumbbell Side Lying One Hand Raise?
You need a dumbbell to perform the Dumbbell Side Lying One Hand Raise.
How many sets and reps of the Dumbbell Side Lying One Hand Raise should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Dumbbell Side Lying One Hand Raise works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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