Dumbbell Side Lying One Hand Raise

Beginner

Delts

Dumbbell

The point of Dumbbell Side Lying One Hand Raise is delt size from every angle; independent dumbbell loading is how it gets there.

How to do Dumbbell Side Lying One Hand Raise

Lie on your side with your legs extended and your head supported by your arm.
Hold a dumbbell in your top hand with your palm facing down.
Keeping your arm straight, raise the dumbbell up to shoulder height.
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch sides.

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Dumbbell Side Lying One Hand Raise Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Side Lying One Hand Raise Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Swinging more weight than the delts can actually control

Drop the load until the arm rises without help from the torso.

Chasing load before the pattern is grooved

Spend the first few weeks making every rep look the same.

Easier and Harder Than Dumbbell Side Lying One Hand Raise

Harder progression

Dumbbell Upright Row (back POV)

Swap Dumbbell Side Lying One Hand Raise For

Cable Standing Shoulder External Rotation

Kettlebell Alternating Press

Upright Barbell Row

Dumbbell Side Lying One Hand Raise — Frequently Asked Questions

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

Lie on your side with your legs extended and your head supported by your arm. Hold a dumbbell in your top hand with your palm facing down. Keeping your arm straight, raise the dumbbell up to shoulder height. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Side Lying One Hand Raise work?

The Dumbbell Side Lying One Hand Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.

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

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Side Lying One Hand Raise good for beginners?

Yes. The Dumbbell Side Lying One Hand Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Side Lying One Hand Raise?

Try the Cable Standing Shoulder External Rotation, Kettlebell Alternating Press or the Upright Barbell Row. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.