Side Lying Lateral Raise: How-to, Tips & More
The Side Lying Lateral Raise is a beginner isolation exercise for your shoulders. You do it with dumbbells and incline bench, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Shoulders
Primary
How to do the Side Lying Lateral Raise
- Lie on your side on an incline bench, dumbbell in your top hand.
- Raise the dumbbell up and out until your arm points to the ceiling.
- Lower slowly until it is just in front of your hips.
- Switch sides after the set.
Side Lying Lateral Raise tips
- Hardest at the bottom, which is where the side delt is stretched.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Incline bench
Type
Isolation
Side Lying Lateral Raise alternatives
Dumbbell Lateral Raise
Shoulders
Leaning Dumbbell Lateral Raise
Shoulders
Seated Dumbbell Lateral Raise
Shoulders
Single Arm Dumbbell Lateral Raise
Shoulders
More shoulders exercises
Band Lateral Raise
Resistance band
Barbell Upright Row
Barbell
Cable Lateral Raise
Cable machine
Cable Upright Row
Cable machine
Dumbbell Upright Row
Dumbbells
Leaning Cable Lateral Raise
Cable machine
Frequently asked questions
What muscles does the Side Lying Lateral Raise work?
The Side Lying Lateral Raise mainly works your shoulders.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Side Lying Lateral Raise good for beginners?
Yes. The Side Lying Lateral Raise is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Side Lying Lateral Raise?
You need dumbbells and incline bench.
Add Side Lying Lateral Raise to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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