Lying One-Arm Lateral Raise
- Primary musclesShoulders
- EquipmentDumbbell
- LevelIntermediate
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Lying One-Arm Lateral Raise".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsLie on your side on a flat bench with a dumbbell in your top hand, resting the other hand on the bench for stability.
Hold the dumbbell in front of you with your palm facing down and a soft bend in your elbow.
Exhale and raise your arm out and up until it is at right angles to your torso.
Hold at the top for a second.
Inhale and lower the dumbbell slowly to the start, then repeat for the planned reps and switch sides.
Use a light weight. The side delt is small, and heavy dumbbells lead to swinging.
Keep your torso still rather than rolling backward to raise the weight.
You can work both arms together or turn your palm backward to change the feel.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.