Dumbbell Side Lying One Hand Raise

Setup

1. 01Lie on your side on a flat bench or an incline bench set low, bottom arm supporting your head or the bench.
2. 02Hold a light dumbbell in the top hand, resting against the front of the thigh.
3. 03Stack the hips and shoulders so the torso is perpendicular to the floor.
4. 04Keep a slight bend in the working elbow.

Execution

1. 01Raise the dumbbell in an arc away from the thigh until the arm points roughly toward the ceiling.
2. 02Move only at the shoulder, keeping the elbow angle fixed.
3. 03Lower slowly back toward the thigh without letting the weight rest.
4. 04Finish all reps on one side, then switch.

Checkpoints

• -Tension is felt immediately off the thigh, at the very bottom of the arc.
• -The torso stays stacked and does not roll backward.
• -The arm travels in line with the body, not drifting forward.
• -The dumbbell stops around vertical; beyond that there is no resistance.

Common mistakes

• -Rolling the body back to make the raise easier.
• -Using a load suited to standing raises; this position demands much lighter weight.
• -Raising past vertical where the delt unloads.
• -Letting the dumbbell rest on the thigh between reps.