Lying Lateral Raise
Target shoulder muscles with this variation! Lie on your side and lift. Great for isolation and building strength.
The Lying Lateral Raise mainly works the shoulders, with help from the traps. You'll need: exercise bench or dumbbells.
Required Equipment
Lying Lateral Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Lying Lateral Raise Variations and Alternatives
How to do the Lying Lateral Raise
Select an appropriate weight dumbbell and position yourself lying on your side on a flat bench. Let's start with the right hand; thus, lie on your left side.
Keep your legs extended and feet stacked. Your left arm can be bent with your hand stabilizing your head or extended along the bench.
Grasp the dumbbell in your right hand with a neutral grip (palms facing your body).
Start with your right arm extended and the dumbbell resting lightly on your hip.
Keeping your arm straight and elbow slightly bent, lift the weight upward in an arcing motion until your hand is slightly above shoulder height. Maintain your wrist in line with your forearm throughout the motion.
Pause at the top of the lift for a moment and then slowly lower the dumbbell back to the starting position in a controlled manner.
Complete your set for the desired number of repetitions before switching sides and repeating the exercise with your left arm.
Remember to breathe regularly throughout the exercise, exhaling as you lift the dumbbell, and inhaling as you return to the starting position. Ensure that movements are controlled to prevent using momentum rather than muscle strength for the lift. Adjust your weight selection based on your ability to perform the exercise with proper form throughout all sets and repetitions.
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Lying Lateral Raise FAQs
What muscles does the Lying Lateral Raise work?
The Lying Lateral Raise mainly works the shoulders, with help from the traps. The main muscles are the lateral deltoid.
What equipment do you need for the Lying Lateral Raise?
Exercise bench or dumbbells.
What workout day should the Lying Lateral Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Lying Lateral Raise variations and alternatives?
Similar exercises include the Cable Side-Lying Single-Arm Lateral Raise, Dumbbell Side-Lying Lateral Raise, Dumbbell Floor Side-Lying Raises and Dumbbell Standing Prone Lateral Raise.
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