Shoulders exercise · dumbbell
Dumbbell Side Lying One Hand Raise
The dumbbell side lying one hand raise is a dumbbell exercise that targets the shoulders (deltoids), with the trapezius and rhomboids assisting.
How to do the dumbbell side lying one hand raise
- Lie on your side with your legs extended and your head supported by your arm.
- Hold a dumbbell in your top hand with your palm facing down.
- Keeping your arm straight, raise the dumbbell up to shoulder height.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The trapezius and rhomboids work as secondary muscles. See all shoulder exercises or every dumbbell exercise.
