Dumbbell Side Lying Lateral Raise

Muscles worked

Setup

1. Lie on your side on a flat bench or a mat, supporting your head with your bottom arm.
2. Hold a dumbbell in your top hand with a neutral grip, palm facing your thigh.
3. Stack your hips and shoulders vertically, with your knees slightly bent for stability.
4. Position the dumbbell so it rests lightly against your outer thigh.

How to do it

1. Exhale as you raise the dumbbell in a wide arc away from your body until your arm is nearly vertical.
2. Maintain a slight, fixed bend in your elbow throughout the entire range of motion.
3. Inhale as you slowly lower the dumbbell back to the starting position over a 2-3 second count.
4. Complete the desired number of repetitions on one side before switching to the other.

Form checklist

• Keep your torso still; do not roll your chest toward the ceiling to help lift the weight.
• Ensure the movement occurs strictly at the shoulder joint without shrugging the upper trap.
• Stop the upward movement just before the arm reaches a vertical position to keep constant tension on the deltoid.
• Keep the arm in the scapular plane, slightly in front of the midline of the body.

Pro tips

• Think about 'sweeping' the dumbbell toward the wall across from you rather than just lifting it up to maximize lateral deltoid recruitment.
• Focus on the bottom third of the movement, as this is where the lateral deltoid is under the most mechanical tension in this variation.

Make it harder

• Perform the exercise on an incline bench set to 30 degrees to further increase the stretch on the lateral deltoid at the bottom.
• Add a 1-second pause at the top of each rep to eliminate momentum and improve mind-muscle connection.

Frequently asked

What muscles does the dumbbell side lying lateral raise work?

The dumbbell side lying lateral raise primarily targets the deltoids, and also works the rotator cuff and trapezius as secondary muscles.

What equipment do you need for the dumbbell side lying lateral raise?

The dumbbell side lying lateral raise uses dumbbell.

Is the dumbbell side lying lateral raise good for beginners?

The dumbbell side lying lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques