Lying Lateral Raise

1. Select an appropriate weight dumbbell and position yourself lying on your side on a flat bench. Let's start with the right hand; thus, lie on your left side.

2. Keep your legs extended and feet stacked. Your left arm can be bent with your hand stabilizing your head or extended along the bench.

3. Grasp the dumbbell in your right hand with a neutral grip (palms facing your body).

4. Start with your right arm extended and the dumbbell resting lightly on your hip.

5. Keeping your arm straight and elbow slightly bent, lift the weight upward in an arcing motion until your hand is slightly above shoulder height. Maintain your wrist in line with your forearm throughout the motion.

6. Pause at the top of the lift for a moment and then slowly lower the dumbbell back to the starting position in a controlled manner.

7. Complete your set for the desired number of repetitions before switching sides and repeating the exercise with your left arm.

Remember to breathe regularly throughout the exercise, exhaling as you lift the dumbbell, and inhaling as you return to the starting position. Ensure that movements are controlled to prevent using momentum rather than muscle strength for the lift. Adjust your weight selection based on your ability to perform the exercise with proper form throughout all sets and repetitions.

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