Arnold-Style Side Lying Dumbbell Raise
The Arnold-Style Side Lying Dumbbell Raise is an isolation shoulder exercise performed lying on a bench to strictly target the lateral deltoids. By stabilizing the torso and altering the resistance curve, it ensures constant tension on the side shoulder muscles throughout the entire range of motion.
Since this is an isolation movement where form degrades quickly with fatigue, the AI analyzes your RPE and rep performance to prevent 'junk volume' where momentum takes over. If your recovery data indicates shoulder fatigue from heavy pressing earlier in the week, the app can adjust the volume or intensity of this accessory lift to ensure growth without impingement risks. Additionally, tracking your strength curve here helps identify left-to-right strength imbalances that the AI can correct with specific volume adjustments.
Form Cues
- Lie completely on your side with your legs stacked or staggered for stability
- Lead the movement with your elbow rather than your hand
- Raise the dumbbell until your arm is parallel to the floor
- Lower the weight slowly for a count of 2-3 seconds
- Keep a slight, fixed bend in your elbow throughout the set
- Don't jerk the weight up using hip momentum
- Don't raise the dumbbell past shoulder height into a vertical position
- Don't allow your wrist to curl or rotate excessively
- Don't let your torso rock back and forth during the lift
- Don't drop the weight quickly during the lowering phase
Common Mistakes
- Using excessive weight
- Engaging the upper traps
- Leading with the thumb up
- Rushing the lowering phase
- Rotating the torso for momentum
Muscles Worked
This exercise primarily isolates the lateral head of the deltoid, which is responsible for giving the shoulders their width and 'capped' appearance. By performing this movement lying down, you minimize the involvement of the upper traps and supraspinatus, focusing the load almost entirely on the side delt while the forearms work statically to grip the weight.
Primary
Secondary
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