Dumbbell Side-Lying Lateral Raise
Tone your shoulders with Dumbbell Side-Lying Lateral Raises! A killer exercise for definition & strength. Grab a dumbbell & feel the burn.
The Dumbbell Side-Lying Lateral Raise mainly works the shoulders and traps, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Side-Lying Lateral Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Boxer Muscle (serratus anterior); Shoulder Rotator (subscapularis)
Dumbbell Side-Lying Lateral Raise Variations and Alternatives
How to do the Dumbbell Side-Lying Lateral Raise
Dumbbell Side Lying Lateral Raise
Positioning:
Lie down on your side on a flat, comfortable surface like a gym mat.
Extend your bottom arm straight out in front of you for support and rest your head on it.
Position your legs so that they are stacked on top of each other and straight.
Hold the dumbbell in your top hand, letting it hang down toward the floor. Your palm should be facing your body.
Movement:
Inhale and tighten your core to stabilize your body.
Exhale and lift the dumbbell upwards to the side in an arc, keeping your elbow slightly bent and leading with your elbow rather than your hand.
Raise the dumbbell until your arm is parallel to the floor, or as high as you comfortably can.
Hold the top position for a brief moment, squeezing your shoulder muscle.
Inhale and slowly lower the dumbbell back to the starting position, controlling the movement to avoid swinging.
Repeat for the desired number of repetitions, then switch sides.
Tips:
Start with lighter weights to master the form before progressing to heavier weights.
Ensure your movements are slow and controlled to maximize effectiveness and minimize injury risk.
Keep your neck relaxed and avoid shrugging your shoulders up towards your ears.
Dumbbell Side-Lying Lateral Raise FAQs
What muscles does the Dumbbell Side-Lying Lateral Raise work?
The Dumbbell Side-Lying Lateral Raise mainly works the shoulders and traps, with help from the back. The main muscles are the lateral deltoid and trapezius.
What equipment do you need for the Dumbbell Side-Lying Lateral Raise?
None. The Dumbbell Side-Lying Lateral Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Dumbbell Side-Lying Lateral Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Side-Lying Lateral Raise variations and alternatives?
Similar exercises include the Cable Side-Lying Single-Arm Lateral Raise, Dumbbell Lateral Raise Plank, Dumbbell Lying Shoulder External Rotation and Dumbbell Floor Side-Lying Raises.
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