Side-Lying Lateral Raise

How to do it

1. Lie on your side on a flat bench with your bottom arm supporting your head or gripping the bench edge.
2. Hold a dumbbell in your top hand with your arm resting along your side.
3. Keeping your elbow slightly bent, raise the dumbbell upward until your arm is perpendicular to the floor.
4. Pause briefly at the top, then lower the dumbbell slowly back to your side.
5. Complete all reps on one side before switching.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Dumbbell Lateral Raises, it loads Side delts 15 points lower, Mid-back / traps 10 points lower. It needs Dumbbells + Bench where the other uses Dumbbells. Compared with the Seated Dumbbell Press, it loads Front delts 90 points lower, Triceps 45 points lower, Side delts 35 points higher.

Other ways to train this

• Dumbbell Lateral Raises Dumbbells
• Cable Lateral Raises Cable machine
• Seated Lateral Raises DumbbellsBench
• Plate-Loaded Lateral Raise Plate-loaded machine
• Barbell Upright Row BarbellIntermediate
• Cable Upright Row Cable machineIntermediate
• Kettlebell Sumo High Pull KettlebellsIntermediate
• One-Arm Plate-Loaded Lateral Raise Plate-loaded machine
• Smith Machine Upright Row Smith machine
• Kettlebell Halo Kettlebells
• Machine Lateral Raise Machines

Other exercises for the Side delts

• Seated Dumbbell Press 50% DumbbellsBench
• Arnold Press 50% DumbbellsBenchIntermediate
• Dumbbell Push Press 50% DumbbellsIntermediate
• Standing Dumbbell Press 45% DumbbellsIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.