Dumbbell Side Lying One Hand Raise Exercise Guide
Exercise Profile
- Target
- Deltoid Lateral
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Lateral
- Secondary Muscles
- Trapezius Lower Fibers, Infraspinatus, Teres Minor, Trapezius Middle Fibers, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Side Lying Dumbbell Raise
How to: Dumbbell Side Lying One Hand Raise
- Lie on your side on a flat surface, with your head resting on your arm and the other arm holding a dumbbell.
- Keep your legs stacked straight on top of one another.
- Engage your core and lift the dumbbell slowly upwards, keeping your elbow slightly bent.
- Pause at the top for a second, then lower the dumbbell back to the starting position with control.
- Repeat for the desired number of repetitions before switching sides.
Common Mistakes
- Lifting too heavy, causing strain.
- Not maintaining a straight arm during the lift.
- Arching the back instead of keeping it neutral.
Modifications
- Perform the exercise without a dumbbell if experiencing discomfort.
- Use a lighter dumbbell to reduce strain on the shoulders.
Tips
- Start with a lighter dumbbell to ensure proper form.
- Keep your core engaged to ensure stability.
- Avoid swinging the dumbbell; instead, focus on a controlled lift.
Dumbbell Side Lying One Hand Raise Alternatives
Tags
shoulders
strength
dumbbell
deltoids
muscle building
intermediate