Lying Lateral Raise

Lie on your side on the floor, with your upper leg extended behind, holding a suitably weighted dumbbell in your upper arm, having the weight resting on your upper hip, your head resting on your lower arm.

Keeping this position fixed, smoothly lift the weight with a straight arm, to a position where the arm is vertical to the floor, hand inline with your shoulder.

You can have your palm facing downwards or forwards; however focus on keeping the lifting and lowering smooth and under control.