About this exercise
A lateral raise variation performed lying on your side, which isolates the side deltoid by removing momentum. The body acts as a stable base and allows a strict, controlled arc of motion targeting the medial head of the deltoid.
Side-Lying Dumbbell Lateral Raise
Step by step instructions, muscle activation and variants for the Side-Lying Dumbbell Lateral Raise.
EasySide shoulders
How to Perform
- Lie on your side on a bench or the floor, resting on your lower arm or supporting yourself with your hand
- Hold a dumbbell in your top hand with a neutral grip, arm resting along your torso
- Keeping your elbow slightly soft, raise the dumbbell upward in a wide arc until your arm is roughly perpendicular to the floor
- Pause briefly at the top and squeeze the side deltoid
- Slowly lower the dumbbell back to the starting position under control
- Complete all reps on one side, then switch
Muscle Activation
Primary
Side shoulders
Secondary
Rear shouldersTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Side-Lying Dumbbell Lateral Raise
The Side-Lying Dumbbell Lateral Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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