# Incline Side Lying Dumbbell Lateral Raise

A one-arm lateral raise done lying on your side along an incline bench. The angle keeps tension on the side delt from the bottom of the rep and lets the arm travel above shoulder height.

- Beginner · Isolation
- Equipment: Dumbbells, Adjustable bench
- HD video: https://media.seto.fit/exercises/dumbbell-incline-one-arm-lateral-raise/video/male.mp4
- HTML: https://seto.fit/exercises/incline-side-lying-dumbbell-lateral-raise/

## Muscles worked

- Side delts: 9/10
- Rear delts: 5/10
- Supraspinatus: 5/10
- Traps: 4/10
- Front delts: 3/10

## How to do the Incline Side Lying Dumbbell Lateral Raise

1. Lie on your side along an incline bench, legs straight.
2. Hold the dumbbell in front of your hips, elbow slightly bent.
3. Raise it out and up until slightly above shoulder height.
4. Lower slowly to your hips, then switch sides.

### Full technique — 8 steps

1. Set an adjustable bench to a low incline and lie on your side along the back pad.
2. Rest your lower hip where the seat meets the back pad, with legs straight and one on top of the other.
3. Lay your bottom arm along the pad and rest that hand on your hip.
4. Hold a dumbbell in your top hand with the arm nearly straight and the dumbbell in front of your hips.
5. Raise the dumbbell out and up in an arc until your arm is slightly above shoulder height.
6. Keep your hips and shoulders still without rolling back to lift the weight.
7. Lower the dumbbell back in front of your hips along the same path under control.
8. Complete all reps on one side, then switch arms.

## Common mistakes

- Rolling the torso back to lift
- Turning it into a front raise
- Bending and straightening the elbows
- Shrugging the shoulder upward
- Dropping the dumbbell onto the hip

## Form cues

- Slight elbow bend, fixed angle
- Raise out, not forward
- Keep shoulders down
- Keep torso quiet
- Lower under control

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Seated Resistance Band Lateral Raise](https://seto.fit/exercises/seated-resistance-band-lateral-raise/)
- **Kettlebell**: [Kettlebell Lateral Raise](https://seto.fit/exercises/kettlebell-lateral-raise/)
- **Cable machine**: [Leaning Cable Lateral Raise](https://seto.fit/exercises/leaning-cable-lateral-raise/)
- **Weight plates**: [Plate Overhead Lateral Raise](https://seto.fit/exercises/plate-overhead-lateral-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bodyweight Lateral Raise](https://seto.fit/exercises/bodyweight-lateral-raise/) — Beginner
- Easier: [Dumbbell Bent Arm Lateral Raise](https://seto.fit/exercises/dumbbell-bent-arm-lateral-raise/) — Beginner
- **This exercise: Incline Side Lying Dumbbell Lateral Raise — Beginner**
- Harder: [Kettlebell Long Lever Lateral Raise](https://seto.fit/exercises/kettlebell-long-lever-lateral-raise/) — Intermediate
- Harder: [Seated Dumbbell Swing Lateral Raise](https://seto.fit/exercises/seated-dumbbell-swing-lateral-raise/) — Intermediate

## Quick answers

### What muscles does the Incline Side Lying Dumbbell Lateral Raise work?

Primary: Side delts 9/10. Also works: Rear delts 5/10, Supraspinatus 5/10, Traps 4/10, Front delts 3/10.

### When should I do the Incline Side Lying Dumbbell Lateral Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Incline Side Lying Dumbbell Lateral Raise?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Incline Side Lying Dumbbell Lateral Raise?

Resistance bands: Seated Resistance Band Lateral Raise. Kettlebell: Kettlebell Lateral Raise. Cable machine: Leaning Cable Lateral Raise. Weight plates: Plate Overhead Lateral Raise.

### What is an easier version of the Incline Side Lying Dumbbell Lateral Raise?

Dumbbell Bent Arm Lateral Raise (Beginner), Bodyweight Lateral Raise (Beginner).

### What is a harder version of the Incline Side Lying Dumbbell Lateral Raise?

Kettlebell Long Lever Lateral Raise (Intermediate), Seated Dumbbell Swing Lateral Raise (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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