Lying One-Arm Lateral Raise

This variation reduces momentum, making your deltoid muscles work harder. It’s ideal for shoulder isolation and improving lateral strength symmetry.

Instructions

1. Lie chest-down on a flat bench with a dumbbell in one hand.
2. Keep your palm facing in and arm extended with a slight elbow bend.
3. Raise your arm laterally until it’s level with your shoulder.
4. Pause briefly at the top, then lower slowly back to the starting position.
5. Complete all reps on one arm before switching to the other.