Side-Lying Lateral Raise

A dumbbell lateral deltoid isolation exercise performed lying on one side on a flat bench, providing constant tension and eliminating momentum from the standing position.

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.

Tips

• Keep your torso still — only the working arm should move.
• The lying position removes momentum and isolates the lateral deltoid effectively.
• Use a lighter weight than your standing lateral raise — the leverage is more challenging.

Muscles

Primary: Side deltoid

Secondary: Supraspinatus, Traps