Lying One-Arm Lateral Raise

Muscles Worked

Instructions

1. While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
4. Slowly lower the dumbbell to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

Instrucciones(ES)

1. Acuéstate sobre un lado en un banco plano con una mancuerna en una mano. La otra mano sujeta la pata del banco.
2. Palma en posición neutra, brazo extendido con ligera flexión. Esta será tu posición inicial.
3. Eleva el brazo con la mancuerna hacia el lado hasta que el codo esté a la altura del hombro y el brazo paralelo al suelo, exhalando. Mantén el brazo perpendicular al torso y la contracción un segundo.
4. Baja lentamente inhalando.
5. Repite las repeticiones recomendadas.

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