Lying One-Arm Lateral Raise

An intermediate isolation exercise for shoulder development performed lying prone on a bench, emphasizing unilateral shoulder strength and stability.

Instructions

1. While holding a dumbbell in one hand, lie with your chest down on a flat bench.
2. Position your body so your torso is fully supported by the bench from chest to hips.
3. Rest your non-working arm on the bench in front of you or use it to hold the leg of the bench for additional stability.
4. The arm holding the dumbbell should be extended straight down with the elbow slightly bent.
5. Position your palm in a neutral manner facing your torso; this is your starting position.
6. Keeping your torso flat on the bench, slowly raise the arm with the dumbbell to the side.
7. Continue the movement until your elbow reaches approximately shoulder height and your arm is roughly parallel to the floor.
8. Hold the contracted position at the top for a second, squeezing the shoulder muscles.
9. Maintain your arm perpendicular to your torso and extended throughout the movement.
10. Slowly lower the dumbbell back to the starting position in a controlled manner.
11. Complete all repetitions on one arm before switching to the other arm.

Tips

• Maintain your torso completely flat on the bench; avoid rolling or twisting during the movement.
• Move slowly and deliberately; jerky motions reduce shoulder engagement and increase injury risk.
• This unilateral exercise helps identify and correct strength imbalances between sides.
• Keep the dumbbell slightly away from your body rather than grazing the bench for optimal shoulder activation.
• Start with lighter weight than you’d use for bilateral movements to maintain proper form and control.
• The bench provides stability, allowing you to focus purely on shoulder abduction without body momentum.