Dumbbell Side Lying One Hand Raise
Expert Advice
Keep your elbow slightly bent throughout the movement to prevent joint strain and ensure that the focus remains on your shoulder muscles.
How-to-do Steps
- Lie on your side with your legs stacked and your head resting on your bottom arm.
- Hold a dumbbell in your top hand with your arm lying along your body.
- Raise the dumbbell directly above you, keeping your arm slightly bent, until it is perpendicular to the floor.
- Lower the dumbbell back down to the starting position in a controlled manner.
- Perform the desired number of repetitions before switching sides.
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Muscles Worked
Dumbbell Side Lying One Hand Raise primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders70%
Secondary
Traps30%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Side Lying One Hand Raise work?
Dumbbell Side Lying One Hand Raise primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Side Lying One Hand Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Side Lying One Hand Raise suitable for beginners?
Yes, Dumbbell Side Lying One Hand Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
