Lying Lateral Raises
To perform lying lateral raises, start by lying on your side while holding a dumbbell in the hand of your top arm. You can be positioned either on the floor or on a bench for this exercise. While keeping the rest of your body motionless, lift the dumbbell by raising your arm upwards.
Raise your arm until it is almost perpendicular to the floor (you don't have to go all the way up- this position will only take the tension off the shoulder), then slowly return to the bottom of the movement.
Tips
* This exercise works the middle deltoid and can be used as an alternative to standard
lateral raises.
While the latter exercise requires more and more effort from the middle deltoid as you continue to raise your arms until they are parallel to the floor, the effort of this exercise is concentrated at the beginning of the movement, when you initially pull the weight away from your thigh.
* Keeping in mind that the middle deltoid is a multipennate muscle (see
shoulders),
you should vary the initial angle of this movement to effectively target all of the different areas of this muscle. Altering the starting position of this exercise by holding the dumbbell in front or behind the leg will accomplish this.
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