Strength Training · Bodybuilding
Incline Side-Lying Dumbbell Lateral Raise
The incline side-lying dumbbell lateral raise trains the side of your shoulder by lifting one arm away from your body while your torso rests sideways against an angled bench.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Set the bench backrest to a 30–45-degree incline.
- Lie sideways against the backrest with your torso supported and your feet braced on the floor.
- Hold the dumbbell in your upper hand beside your outer thigh.
- Raise your upper arm outward, slightly forward of your torso, until your elbow reaches shoulder level.
- Lower the dumbbell back beside your thigh.
Form cues
- Keep your neck long.
- Keep your wrist straight.
- Exhale as you lift.
Common mistakes
- Rolling backwardKeep your shoulders and hips stacked so your torso stays sideways throughout the rep.
- Bending the elbow during the liftMaintain a small, fixed elbow bend rather than curling the dumbbell toward your shoulder.
- Swinging through the bottomUse a weight you can lower over 2–3 seconds without bouncing into the next rep.
Safety
Too much weight or forcing a painful lifting arc can strain your shoulder. An unsecured backrest can shift under your sideways body position.
- Check that the bench adjustment is fully locked before lying down.
- Start lighter than you would for a standing lateral raise.
- Stop the set if you feel pinching or sharp shoulder pain.
- Place the dumbbell securely down before changing sides.
If you have an existing shoulder injury or pain when lying on your lower shoulder, use an upright variation or seek advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Adjustable Bench
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per side
- Rest
- 1 min
Begin with your weaker side and match its reps on the other side.