Lying One-Arm Lateral Raise

Shoulders

Lying One-Arm Lateral Raise

LevelIntermediate EquipmentDumbbell MechanicIsolation ForcePull

A dumbbell raise lying on your side on a bench, training the side of the shoulder through a slightly different angle than a standing raise.

Strength

Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on your side on a flat bench with your head supported.
2Hold a dumbbell in your top hand with your arm resting against your side.
3Keep your legs bent for stability.

How to perform

1Raise the dumbbell in an arc away from your body with your elbow slightly bent.
2Lift until your arm is about perpendicular to your torso.
3Pause briefly at the top.
4Lower the dumbbell slowly to the starting position.