Side-Lying Dumbbell Lateral Raise on Incline Bench: how to do it right
In short: One-arm lateral raise, torso inclined on a bench, to target the side delt with load in the muscle's lengthened position.
How to do it, step by step
- 1Lie on your side or lean your torso over a bench, top arm hanging toward the floor.
- 2Let the dumbbell go down, arm crossing in front of the body: the delt is stretched.
- 3Raise the arm in abduction up to horizontal, elbow leading the movement.
- 4Slow the way down over 2 to 3 seconds, with no bounce or momentum.
- 5Keep the elbow slightly bent and fixed the whole way.
The mistake to avoid
Don't swing your torso to launch the dumbbell: only your arm moves.
Other common mistakes
- Swinging your torso to throw the weight: lock your trunk and only move the shoulder.
- Dropping the way down in free fall: actively brake over 2 to 3 seconds to use the stretch.
- Going too high with the trap: stop at horizontal without shrugging the shoulder.
- Fully straightening the elbow: keep a slight, constant bend to protect the joint.
Muscles worked
- Main:
- Side delts
Side delt as the prime mover: it abducts the humerus in the frontal plane. The supraspinatus assists over the first degrees. The trap and the supraspinatus stabilize, without really being targets.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Cable Lateral Raise Behind the Body ›
- Band Lateral Raise from Behind ›
- Leaning Lateral Raise ›
- Leaning Cable Lateral Raise ›
Frequently asked questions
How do I perform this movement well?
Lie on your side or lean your torso over a bench, top arm hanging toward the floor. Let the dumbbell go down, arm crossing in front of the body to stretch the delt, then raise it in abduction up to horizontal, elbow leading the movement. Slow the way down over 2 to 3 seconds with no bounce or momentum, keeping the elbow slightly bent and fixed the whole way.
How far do I go down and up?
At the bottom, let the arm go down fully and cross in front of the body, this low position is what loads the side delt most on this variation. At the top, stop at horizontal without shrugging the shoulder, going higher brings in the trap. Never sacrifice the bottom of the range: it's the real stimulus here.
Where should I feel it?
You should feel a clear stretch on the side of the shoulder at the bottom, then the side delt burning on the rise. If you mostly feel the neck and the upper trap, you're going too high or shrugging the shoulder. Look for the stretch at the bottom before going back up, it's the main stimulus of this variation.
What tempo should I keep?
Controlled rise with no momentum, way down actively slowed over 2 to 3 seconds. Letting the arm drop in free fall is the costliest mistake here, because you miss exactly the phase where the muscle takes the most. Take a short beat at the bottom in the stretch before restarting, without bouncing.
How do I set up the bench?
Two valid options: lying on your side on a flat bench, or torso inclined over a bench set low. In both cases, the goal is the same, the top arm must be able to hang freely toward the floor and cross in front of the body without being blocked. Brace yourself stably so you don't have to compensate with your trunk, you should be able to stay still and only move the shoulder.