Dumbbells · Isolation
Lying one-arm lateral raise
Lying one-arm lateral raise mainly works your rear shoulders and side shoulders. It also helps your upper back.
Step by step
- Lie chest down on the bench, hold the bench leg.
- Keep the elbow slightly bent, palm facing your body.
- Raise the arm to shoulder height, then lower slowly.
What you should feel
A squeeze in the back and side of your shoulder; your lower back and neck should not tighten.
Common mistake
Lifting higher by arching your back; stop at shoulder height and keep your chest on the bench.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Face pullRear shoulders, Upper back
Seated cable lateral raiseRear shoulders
Band reverse flyRear shoulders
Band pull apartRear shoulders, Upper back
Barbell rear delt rowRear shoulders, Upper back
Bent-over low cable rear lateralRear shouldersQuestions
What muscles does the lying one-arm lateral raise work?
Lying one-arm lateral raise mainly works your rear shoulders and side shoulders. It also helps your upper back.
Can I do the lying one-arm lateral raise at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the lying one-arm lateral raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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