Side Lying Single Arm Dumbbell Lateral Raise
In SetGrip: Dumbbell Lateral Raise (Side Lying, Single Arm)
- Secondary muscles
- Traps, Rhomboids
- Body part
- Shoulders
- Position
- Side-lying
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Lying on your side flips the lateral raise's resistance curve: the first third of the movement, which a standing raise barely loads, becomes the hardest part, while the finish near vertical goes light. Use a dumbbell several sizes smaller than your standing raise weight and treat each side as its own strict set.
How to do the Side Lying Single Arm Dumbbell Lateral 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.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Secondary
- Traps — The upper traps will take over if you shrug, so a slight downward pull of the shoulders keeps them out of it.
- Rhomboids
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Side Lying Single Arm Dumbbell Lateral Raise work?
The Side Lying Single Arm Dumbbell Lateral Raise primarily works the delts. It also involves the traps and rhomboids, which assist the movement and stabilise the joints.
Is the Side Lying Single Arm Dumbbell Lateral Raise good for beginners?
Yes. The Side Lying Single Arm Dumbbell Lateral Raise is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Side Lying Single Arm Dumbbell Lateral Raise?
If you cannot do the Side Lying Single Arm Dumbbell Lateral Raise, try the Side Lying on Floor Single Arm Dumbbell Rear Delt Fly, the Wide Grip Dumbbell Upright Row or the Across Bench Single Arm Dumbbell Rear Delt Fly. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Side Lying Single Arm Dumbbell Lateral Raise, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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