Dumbbell Lying Lateral Raise
The Dumbbell Lying Lateral Raise primarily works the Lateral Deltoid, with secondary activation of the Posterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Levator Scapulae, Trapezius (Upper), Wrist Extensors. It is a dumbbell isolation exercise at intermediate difficulty.
A dumbbell isolation pull exercise targeting the Lateral Deltoid.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Abduction |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Lateral Deltoid |
| Secondary | Posterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Lateral Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Supraspinatus (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
Instructions
- Preparation: Lie on side with legs separated for support. Grasp dumbbell in front of thigh. Execution: Raise dumbbell from floor until arm is vertical. Maintain fixed elbow position (10° to 30° angle) throughout exercise. Lower and repeat. Comments: Positioning body horizontal will place greater torque closer to beginning range of motion and deminised torque at top range of motion. This is opposite tension curve as what would be observed in upright position (seeDumbbell One Arm Latereral Raise). Dumbbell is raised byshoulder abduction, notexternal rotation.
Alternative Exercises
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