Lying One-Arm Lateral Raise

What it is

This isolation exercise strengthens your shoulder muscles, primarily targeting the lateral deltoids. You perform it lying face down on a flat bench, using a single dumbbell. This movement helps build definition and stability in the side of your shoulders.

Technique tips

• Use your free hand to grip the bench for added stability.
• Keep your elbow slightly bent throughout the movement.
• Raise the dumbbell until your elbow is level with your shoulder.
• Maintain your arm perpendicular to your torso as you lift.
• Hold the top contraction for a moment before lowering.
• Lower the weight slowly, controlling the movement against gravity.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.