Lying One-Arm Lateral Raise

Shoulders · Dumbbell

How to do it

Lie **on your side** on a flat bench with a dumbbell in your top hand and the arm straight along your body. With the elbow slightly bent, raise the arm towards the ceiling to vertical and lower very slowly. Lying down, the side delt fights gravity **from the very first centimetre**, which is exactly where a standing lateral raise weighs nothing. That is why it hurts with half the load. The classic mistake is going past vertical: once the arm crosses that line the work disappears.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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