Smart Workout Diary

Dumbbell One-Arm Lateral Raise Prone

The prone one-arm dumbbell lateral raise is a single-arm shoulder isolation exercise performed face down, typically supported on an incline bench. It primarily trains the lateral deltoid while the upper back helps stabilize the shoulder blade. It can support shoulder muscle development and balanced upper-body strength when performed with controlled resistance.

Demonstration

Dumbbell One-Arm Lateral Raise Prone — demonstration 1
Dumbbell One-Arm Lateral Raise Prone — demonstration 2

Instructions

  1. Set an incline bench to a low-to-moderate angle. Lie face down with your chest supported, holding one dumbbell with the working arm hanging straight toward the floor.
  2. Brace your body against the bench, keep your neck neutral, and let the non-working arm hold the bench securely if needed.
  3. Set the shoulder by keeping the working shoulder down and away from your ear. Maintain a soft bend in the elbow and a neutral wrist.
  4. Raise the dumbbell out to the side in a smooth arc until your upper arm is about level with your torso or shoulder. Keep the movement driven by the shoulder rather than by swinging.
  5. Lower slowly to the starting position while maintaining control. Complete the selected repetitions, then switch arms.
Muscle Group
Side Delts
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a light load. This exercise is most effective when the shoulder, rather than momentum, controls the dumbbell.
  2. Avoid shrugging. Keep space between the working shoulder and ear to limit excessive upper-trapezius involvement.
  3. Control the range. Stop the raise when you can no longer keep the torso still and the shoulder position stable.
  4. Breathe steadily. Exhale as you raise the dumbbell and inhale as you lower it.
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