Exercise guide · Beginner · Compound
Resistance Dumbbell Side Lying One Hand Raise: How to Do It & Muscles Worked
The dumbbell side lying one hand raise targets the deltoid muscles and is performed lying on your side, lifting a dumbbell with one arm to shoulder height. This exercise isolates the shoulder muscles and helps improve strength and stability.
How to do the resistance dumbbell side lying one hand raise
- Step 1: Lie on your side with your legs extended and your head supported by your arm.
- Step 2: resistance variation Hold a dumbbell in your top hand with your palm facing down.
- Step 3: Keeping your arm straight, raise the dumbbell up to shoulder height.
- Step 4: Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Step 5: Repeat for the desired number of repetitions, then switch sides.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Resistance Dumbbell Side Lying One Hand Raise alternatives
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Band Front Lateral Raise - Complete Variation
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Band Front Raise
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Band Reverse Fly
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Band Standing Rear Delt Row
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More shoulders exercises
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Dumbbell Lateral Raise
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Standing Dumbbell Overhead Press
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Advanced Style Battling Ropes
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Band Twisting Overhead Press
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Barbell One Arm Snatch
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Barbell Rear Delt Raise
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Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.