Dumbbell Side-Lying One-Hand Raise
The lateral raise lying on one side, the dumbbell lifted from the thigh until the arm points straight up; the load is heaviest at the start, where a standing raise is lightest.
How to do it
Setup
Lying on one side, legs apart for balance, the top hand holding a bell in front of the thigh, elbow slightly bent.
Steps
- Raise the bell until the arm points at the ceiling.
- Keep the elbow's slight bend fixed.
- Lower slowly to the thigh; switch sides after the set.
Common mistakes
Rolling back to help the raise: stay stacked on the side. Turning the palm up to lift: the arm rises out to the side, not by rotating. Dropping the bell to the thigh: lower it as slowly as it rose.
Breathing
Exhale on the raise, inhale lowering.
