How to Do Dumbbell Side Lying One Hand Raise

Dumbbell Side Lying One Hand Raise is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Side Lying One Hand Raise

  1. 01Lie on your side on a flat bench or mat, holding a dumbbell in the top hand against the thigh.
  2. 02Raise the dumbbell toward the ceiling in a slow, controlled arc until the arm is vertical.
  3. 03Pause at the top of the movement, ensuring the shoulder blade remains pinned back.
  4. 04Lower the weight with a three-second eccentric phase until it almost touches the hip.
  5. 05Avoid using any body sway or momentum from the hips to lift the weight.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Side Lying One Hand Raise

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Stop the dumbbell just before it touches the hip at the bottom to maintain constant tension on the lateral deltoid head.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Side Lying One Hand Raise questions

What muscles does Dumbbell Side Lying One Hand Raise work?

Dumbbell Side Lying One Hand Raise is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Side Lying One Hand Raise correctly?

Lie on your side on a flat bench or mat, holding a dumbbell in the top hand against the thigh. Raise the dumbbell toward the ceiling in a slow, controlled arc until the arm is vertical. Pause at the top of the movement, ensuring the shoulder blade remains pinned back. Lower the weight with a three-second eccentric phase until it almost touches the hip. Avoid using any body sway or momentum from the hips to lift the weight.

What is the A90 coach tip for Dumbbell Side Lying One Hand Raise?

Stop the dumbbell just before it touches the hip at the bottom to maintain constant tension on the lateral deltoid head.

Is Dumbbell Side Lying One Hand Raise suitable for beginners?

Dumbbell Side Lying One Hand Raise is rated intermediate in the A90 Training Club catalogue.

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

Dumbbell Side Lying One Hand Raise uses dumbbell.

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