Lying One-Arm Lateral Raise
Lying One-Arm Lateral Raise is a resistance exercise - supported rear-shoulder raise exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Posterior deltoid
- Secondary muscles
- Rhomboids, Middle trapezius, Infraspinatus
- Exercise type
- Resistance exercise - supported rear-shoulder raise
Exercise technique
- Chest support
Lie face down on a flat bench.
- Free hand
Hold the bench with the other hand for stability.
- Working arm
Let the dumbbell hang with your palm facing the torso.
- Elbow
Maintain a slight bend.
- Side arc
Raise the arm sideways in a plane perpendicular to your torso.
- Top
Stop when the elbow reaches shoulder height.
- Lower
Slowly lower along the same path.
Key technique points
- Do not rotate one shoulder relative to the bench.
- Do not pull the elbow back as in a row.
- Keep the shoulder away from your ear.
- Do not lift far above the shoulder line.
- Maintain chest contact.
- Do not bend the wrist downward.
Common mistakes
Torso rotation
Back movement increases the apparent raise range.
Rowing
The elbow bends and pulls backward.
Shrugging
Upper-trapezius contribution increases instead of rear-shoulder work.
Excessive height
The controlled shoulder limit is exceeded.
Raising the head
Neck support alignment is disrupted.
Rapid descent
The arm is released to downward traction.
Frequently asked questions
Lying One-Arm Lateral Raise: why is “Torso rotation” a mistake?
Back movement increases the apparent raise range.
Lying One-Arm Lateral Raise: why is “Rowing” a mistake?
The elbow bends and pulls backward.
Lying One-Arm Lateral Raise: why is “Shrugging” a mistake?
Upper-trapezius contribution increases instead of rear-shoulder work.
Lying One-Arm Lateral Raise: why is “Excessive height” a mistake?
The controlled shoulder limit is exceeded.
Lying One-Arm Lateral Raise: why is “Raising the head” a mistake?
Neck support alignment is disrupted.
Lying One-Arm Lateral Raise: why is “Rapid descent” a mistake?
The arm is released to downward traction.
What should I focus on when doing Lying One-Arm Lateral Raise?
Do not rotate one shoulder relative to the bench. Do not pull the elbow back as in a row. Keep the shoulder away from your ear. Do not lift far above the shoulder line. Maintain chest contact. Do not bend the wrist downward.
Related exercises
- Band Pull-apart
- Cross-body Shoulder Stretch
- Cable Face Pull
- Back Flyes - With Bands
- Barbell Rear Delt Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.