Dumbbell Side Lying One Hand Raise exercise animation (Männlich)

Dumbbell Side Lying One Hand Raise

Zielmuskel
Deltoid Lateral
Synergistenmuskeln
Deltoid Posterior, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Dumbbell
Körperregion
Shoulders
Typ
Strength

The dumbbell side lying one hand raise is an isolation exercise that targets the lateral deltoid, the muscle that builds shoulder width. Performed lying on your side, it also recruits the rear deltoid, the infraspinatus and teres minor of the rotator cuff, and the lower and middle traps for scapular control. The side-lying angle keeps constant tension on the side delt and removes momentum.

Dumbbell Side Lying One Hand Raise: So führst du sie aus

  1. 1Lie on your side on a flat bench or the floor, with your bottom arm tucked under your head or supporting your torso.
  2. 2Hold a dumbbell in your top hand with a neutral grip, resting the weight against the front of your top thigh.
  3. 3Keep a slight bend in the working elbow and brace your core so your torso stays stacked and stable.
  4. 4Raise the dumbbell up and away from your body in a smooth arc, leading with your elbow until your arm is roughly vertical.
  5. 5Stop when the dumbbell is over your shoulder, feeling the contraction in the side of your shoulder.
  6. 6Lower the dumbbell under control back toward your thigh, resisting the weight the whole way down.
  7. 7Complete all reps on one side, then switch sides and repeat with the other arm.

Technik-Tipps

  • Use a light weight — the side-lying position is strict, and going too heavy forces you to swing or cut the range short.
  • Keep the movement slow and controlled, especially on the way down, to maximize tension on the lateral delt.
  • Lead with your elbow rather than your hand so the side deltoid does the work instead of the front of your shoulder.
  • Keep your torso still throughout the set; let only the working arm move, not your trunk or hips.

Häufige Fehler

  • Rocking the torso to throw the weight up, which transfers the load off the side delt and onto momentum.
  • Using too heavy a dumbbell, which shortens the range of motion and recruits the traps and front delt instead.
  • Raising the arm too far past vertical, which shifts tension off the target muscle and stresses the shoulder.
  • Dropping the weight quickly on the way down, wasting the most productive part of the rep.

Häufig gestellte Fragen

What muscles does the dumbbell side lying one hand raise work?

It primarily targets the lateral deltoid for shoulder width, with the rear deltoid, the infraspinatus and teres minor of the rotator cuff, and the lower and middle trapezius assisting and stabilizing.

Why do this lying down instead of standing?

Lying on your side keeps tension on the lateral delt through a fuller range and makes it much harder to cheat with momentum, so the side shoulder works harder per rep with lighter weight.

How many sets and reps should I do?

Because this is a strict isolation move, use lighter weight for higher reps — around 3 sets of 12 to 20 per arm works well for building the side delts.

Is the side lying lateral raise good for beginners?

Yes. The lying position naturally limits swinging, which makes it a good way for beginners to learn to feel the side deltoid and groove clean lateral-raise form.

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