---
title: "Dumbbell Side Lying One Hand Raise"
description: "Lie on your right side on a bench, with your legs stacked and your right elbow on the bench for support."
locale: en
slug: dumbbell-side-lying-one-hand-raise
url: "https://hi.fitness/exercises/dumbbell-side-lying-one-hand-raise"
primaryMuscle: "Side delts"
secondaryMuscles: ["Lats"]
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/b96e6173-dumbbell-side-lying-one-hand-raise.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Dumbbell Side Lying One Hand Raise

Lie on your right side on a bench, with your legs stacked and your right elbow on the bench for support.

## How to do it

1. Lie on your right side on a bench, with your legs stacked and your right elbow on the bench for support. Hold a dumbbell in your left hand with your arm resting along your left side.
2. Slowly raise the dumbbell towards the ceiling, keeping your arm straight until it is fully extended.
3. Lower the dumbbell back down to the starting position in a controlled manner, focusing on engaging your shoulder muscles throughout the movement.
4. Repeat the exercise for the desired number of repetitions on your left side.

## Form tips

- Keep your core engaged to maintain stability and prevent your torso from rotating.
- Use a slow and controlled motion to maximize muscle engagement and reduce the risk of injury.
- Focus on breathing steadily, exhaling as you lift the dumbbell and inhaling as you lower it.
- No bench? The edge of a sofa or a sturdy chair works just as well.

## Similar exercises

- [Cable Bent Over One Arm Lateral Raise](https://hi.fitness/exercises/cable-bent-over-one-arm-lateral-raise) - Side delts · Cable
- [Cable Seated Rear Lateral Raise](https://hi.fitness/exercises/cable-seated-rear-lateral-raise) - Side delts · Cable
- [Cable Lateral Raises](https://hi.fitness/exercises/cable-lateral-raises) - Side delts · Cable
- [Machine Lateral Raise](https://hi.fitness/exercises/machine-lateral-raise) - Side delts · Machine
- [Dumbbell One Arm Lateral Raise](https://hi.fitness/exercises/dumbbell-one-arm-lateral-raise) - Side delts · Dumbbell
- [Leaning Dumbbell Lateral Raise](https://hi.fitness/exercises/leaning-dumbbell-lateral-raise) - Side delts · Dumbbell
- [Cable Leaning Lateral Raise](https://hi.fitness/exercises/cable-leaning-lateral-raise) - Side delts · Cable
- [Incline Lateral Raises Dumbbell](https://hi.fitness/exercises/incline-lateral-raises-dumbbell) - Side delts · Dumbbell