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Male model ex_6FPWZ7

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Shoulders · Dumbbell

Dumbbell Side Lying One Hand Raise

beginnerstrengthOne side at a time

Dumbbell Side Lying One Hand Raise is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.

Target
Delts
Body part
Shoulders
Equipment
Dumbbell
Category
Strength
Mechanic
Isolation
Force
Push
Sets × reps
3 × 10-15
Calories / min
≈ 4.3 kcal

Primary muscles

  • Shoulders · Deltoids

Secondary muscles

  • Upper Back · Trapezius

How to do Dumbbell Side Lying One Hand Raise

  1. Lie on your right side on a bench, with your legs stacked and your right elbow on the bench for support. Hold a dumbbell in your left hand with your arm resting along your left side.
  2. Slowly raise the dumbbell towards the ceiling, keeping your arm straight until it is fully extended.
  3. Lower the dumbbell back down to the starting position in a controlled manner, focusing on engaging your shoulder muscles throughout the movement.
  4. Repeat the exercise for the desired number of repetitions on your left side.

Form tips

  • Keep your core engaged to maintain stability and prevent your torso from rotating.
  • Use a slow and controlled motion to maximize muscle engagement and reduce the risk of injury.
  • Focus on breathing steadily, exhaling as you lift the dumbbell and inhaling as you lower it.

Dumbbell Side Lying One Hand Raise alternatives

Side Lateral Raise Resistance Band exercise demonstration

Side Lateral Raise Resistance Band

Delts · beginner
Cable One Arm Front Raise exercise demonstration

Cable One Arm Front Raise

Delts · beginner
Cable Bent Over One Arm Lateral Raise exercise demonstration

Cable Bent Over One Arm Lateral Raise

Delts · beginner
Lying on Side Arm Circle Warm Up exercise demonstration

Lying on Side Arm Circle Warm Up

Delts · beginner

More delts exercises

Dumbbell Lying One Arm Rear Lateral Raise exercise demonstration

Dumbbell Lying One Arm Rear Lateral Raise

Delts · beginner
Dumbbell One Arm Lateral Raise exercise demonstration

Dumbbell One Arm Lateral Raise

Delts · intermediate
Dumbbell One Arm Front Raise exercise demonstration

Dumbbell One Arm Front Raise

Delts · intermediate
Dumbbell Lying Rear Lateral Raise exercise demonstration

Dumbbell Lying Rear Lateral Raise

Delts · beginner
Dumbbell Incline Lying Front Raise exercise demonstration

Dumbbell Incline Lying Front Raise

Delts · beginner
Dumbbell Incline One Arm Lateral Raise exercise demonstration

Dumbbell Incline One Arm Lateral Raise

Delts · intermediate
Band Front Raise exercise demonstration

Band Front Raise

Delts · beginner
Backhand Raise exercise demonstration

Backhand Raise

Delts · intermediate

Dumbbell Side Lying One Hand Raise FAQ

What muscles does Dumbbell Side Lying One Hand Raise work?

Dumbbell Side Lying One Hand Raise mainly works the delts in the shoulders (Deltoids). The upper back work as secondary muscles.

What equipment do you need for Dumbbell Side Lying One Hand Raise?

You need a dumbbell.

How many sets and reps of Dumbbell Side Lying One Hand Raise should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Side Lying One Hand Raise good for beginners?

Yes. Dumbbell Side Lying One Hand Raise is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Dumbbell Side Lying One Hand Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Dumbbell Side Lying One Hand Raise?

Other exercises for the delts include Side Lateral Raise Resistance Band, Cable One Arm Front Raise, Cable Bent Over One Arm Lateral Raise and Lying on Side Arm Circle Warm Up.

For developers

Use Dumbbell Side Lying One Hand Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_6FPWZ7" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_6FPWZ7",
  "name": "Dumbbell Side Lying One Hand Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_6FPWZ7/mp4-720.mp4?…",
    "poster": "https://…/ex_6FPWZ7/poster.jpg?…"
  }
}