Isolation · Intermediate
Side-Lying Horizontal Abduction
Isolation isolation exercise using dumbbell.
- Movement pattern
- Isolation
- Difficulty
- Intermediate
- Equipment
- Dumbbell
- Mechanics
- Isolation
- Sides
- Unilateral
- Main plane
- Transverse
How to do the Side-Lying Horizontal Abduction
Setup
Lie on your side, working arm hanging straight down in front of your chest, holding a light dumbbell, a slight bend in your elbow.
Raise the dumbbell up and back, moving your arm through horizontal abduction -- this is a real, named posterior-deltoid isolation exercise, not just a generic raise.
Keep your torso still and your elbow bend fixed throughout the movement.
Lower under control back to the starting position.
Common mistakes
Rolling your torso backward to help raise the weight instead of isolating the movement at the shoulder.
Using too much weight for what is meant to be a light, controlled isolation movement for an often-neglected muscle.
Muscles worked
Primary
Secondary
How the knowledge graph models this movement
Shoulder horizontal abduction