Dumbbell Floor Side-Lying Raises

1. Starting Position:
- Lie down on your side on the floor.
- Position your body so that you're resting on your lower side.
- Keep your legs straight and stacked on top of each other.
- Your head can be supported by your bottom arm, or you can use a small pillow for comfort.

2. Holding the Dumbbell:
- Use your top arm to hold the dumbbell.
- Your palm should face forward and the dumbbell should be positioned at shoulder height.

3. Movement:
- Engage your core and keep your body steady.
- Slowly lift the dumbbell upward toward the ceiling, extending your arm fully.
- Focus on using the shoulder muscular contraction to raise the weight, ensuring that your movements are controlled and not rushed.

4. Lowering the Weight:
- After reaching the top position, pause for a moment.
- Slowly lower the dumbbell back to the starting position at shoulder height.

5. Repetitions:
- Perform the desired number of repetitions (typically 8-12) on one side.
- Switch sides and repeat the exercise with the other arm.

Tips:
- Keep your body aligned and avoid twisting or rolling during the movement.
- Start with a lighter dumbbell if you are new to this exercise to ensure proper form.
- Focus on the muscle engagement in your shoulder and arm throughout the exercise.