Lying Dumbbell Laterals

About Lying Dumbbell Laterals

The lying dumbbell raise draws a slightly different recruitment pattern than the standing method. While both versions effectively target the mid-shoulder region, maximum emphasis is placed on the muscle at different ranges of motion. While standing, the mid-shoulder maximally contracts while the dumbbell is brought up to shoulder height. However, the lying version draws maximal mid-shoulder recruitment upon movement initiation. As a result, it may be a good idea to mix up the two versions to keep the muscles guessing.


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How To Do Lying Dumbbell Laterals

  1. Select an appropriately weighted dumbbell, keeping in mind that the lying version is slightly more difficult to perform than the standing method.
  2. While lying to the side on a flat bench, prop yourself up using your elbow. The dumbbell should be placed in your opposing hand and resting alongside the outer-thigh.
  3. Exhale and while maintaining a slight bend in the elbow, elevate your arm out to the side. Stop at a 45 degree angle. Hold position for 1-2 seconds.
  4. Inhale and at a controlled speed, lower your arm back down to a position approximately 2 inches from the outer thigh. By not dropping the arm completely back down to starting position, the mid-shoulder does not get alleviated from the resistance.
  5. Repeat until the desired number of repetitions are completed.
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