Side Lying Dumbbell Lateral Raise

Beginner Isolation

DumbbellsFlat bench
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A one-arm lateral raise done lying on your side on a flat bench. The top arm lifts a dumbbell away from your hip, which loads the lateral delts hardest at the start of the range, where a standing raise is lightest.

Also known as: dumbbell side lying one hand raise, side lying lateral raise, lying lateral raise

How to do the Side Lying Dumbbell Lateral Raise

  1. Lie on your side on the bench, propped on your bottom elbow.
  2. Hold the dumbbell at your hip, elbow slightly bent.
  3. Raise it out and up to about 45 degrees.
  4. Lower slowly to your hip, then switch sides.
Full technique — 7 steps
  1. Lie on your side on a flat bench, propped on your bottom elbow, with legs straight and one on top of the other.
  2. Hold a dumbbell in your top hand with your arm along your side and the dumbbell in front of your hip.
  3. Set a slight bend in your elbow and keep your palm facing your thigh.
  4. Raise the dumbbell out and up until your arm is about 45 degrees from your torso.
  5. Keep your hips and shoulders still without rolling back to lift the weight.
  6. Lower the dumbbell back to your hip along the same path under control.
  7. 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

Substitutes by equipment

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

Kettlebell

Cable machine

Resistance bands

Weight plates

Where to start and where to go next

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

  1. Easier Bodyweight Lateral Raise Beginner
  2. This exercise Side Lying Dumbbell Lateral Raise Beginner
  3. Harder Incline Side Lying Dumbbell Lateral Raise Beginner

Too hard for now? Start with the Bodyweight Lateral Raise.

Quick answers

What muscles does the Side Lying Dumbbell Lateral Raise work?

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

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

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

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

Strength: 3 sets of 8–10 reps, rest 1 min, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 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 Side Lying Dumbbell Lateral Raise?

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

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

Bodyweight Lateral Raise (Beginner).

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

Incline Side Lying Dumbbell Lateral Raise (Beginner).

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