Exercise guide
Lying One-Arm Lateral Raise
The Lying One-Arm Lateral Raise is performed face down on a bench with one dumbbell. The shoulder raises the arm away from the torso while the bench prevents much of the body swing used in standing variations.
Training context
Using the Lying One-Arm Lateral Raise
The supported position can make a light dumbbell feel challenging because momentum is limited. The free hand may hold the bench frame for stability.
Arm angle influences which part of the shoulder and upper back contributes. Follow a comfortable path rather than forcing the arm perfectly perpendicular to the torso.
Technique overview
Raise the arm without lifting the chest
Lie face down with one arm hanging and the palm facing inward. Raise the dumbbell out to the side with a soft elbow bend until the arm approaches shoulder height. Keep the chest on the bench, pause briefly, and lower slowly before changing sides.
Treat this as an overview and use a range, pace, and setup you can control.