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Lying One-Arm Lateral Raise

Free Weights / Intermediate
  • Shoulders
  • Triceps
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  • Variations
  • Tips
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How to do the Lying One-Arm Lateral Raise - Learn Proper Lying One-Arm Lateral Raise Form

  1. Step 1: Lie chest down on a flat bench. Grasp a dumbbell in one hand.
  2. Step 2: Keep the arm holding the dumbbell extended with your elbow slightly bent. Your palm should be facing your torso. This is the starting position.
  3. Step 3: As you exhale, raise your arm holding the dumbbell to the side until your elbow is at shoulder height. Your arm should be parallel to the floor. Hold the contraction at the top for a second.
  4. Step 4: Slowly bring the dumbbell back to the starting position, inhaling as you do so.

Lying One-Arm Lateral Raise Variations and Lying One-Arm Lateral Raise Alternatives

  1. Variation 1: Perform the exercise with both arms at the same time.
  2. Variation 2: Try the exercise with your hands facing back, as opposed to toward your torso.

Lying One-Arm Lateral Raise Tips

  1. Tip 1: You can hold onto the leg of the bench with your free hand.
  2. Tip 2: Hold your arm perpendicular to your torso and keep it extended as you perform the movement.

Lying One-Arm Lateral Raise Records and Lying One-Arm Lateral Raise Statistics from Site Users

Lying One-Arm Lateral Raise - Similar Exercises

ExercisePrimary MuscleDifficulty
Default ShouldersVery Easy
Default ShouldersBeginner
Default ShouldersIntermediate
Default ShouldersIntermediate
Default ShouldersIntermediate
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Lying One Arm Lateral Raise Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Triceps blue Shoulders orange

Lying One Arm Lateral Raise Equipment

Lying One Arm Lateral Raise Training Details

The lying one-arm lateral raise is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the triceps.

The only lying one-arm lateral raise equipment that you really need is the following: dumbbells and flat bench. There are however many different lying one-arm lateral raise variations that you can try out that may require different types of lying one-arm lateral raise equipment or maye even require no equipment at all.

Learning proper lying one-arm lateral raise form is easy with the step by step lying one-arm lateral raise instructions, lying one-arm lateral raise tips, and the instructional lying one-arm lateral raise technique video on this page. The lying one-arm lateral raise is a pull exercise for those with a intermediate level of physical fitness and exercise experience. Watch the lying one-arm lateral raise video, learn how to do the lying one-arm lateral raise, and then be sure and browse through the lying one-arm lateral raise workouts on our workout plans page!

Lying One Arm Lateral Raise Sports


Lying One Arm Lateral Raise Force Type: Pull
Lying One Arm Lateral Raise Mechanics Type: Isolation
Lying One Arm Lateral Raise Other Names: Lying One Arm Lateral Raises

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