How to Do the Lying One-Arm Lateral Raise
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💪 Shoulders🏋️ Dumbbell📊 Intermediate🏷️ Strength
How to perform it
- While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
- Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
- Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
- Slowly lower the dumbbell to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Muscles worked
The Lying One-Arm Lateral Raise primarily targets your Shoulders. You'll need dumbbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Lying One-Arm Lateral Raise slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.