Incline Side Lying Lateral Raise

How to do it

1. Set an incline bench to about 45 degrees and lie on your side against it, bottom arm resting on the pad.
2. Hold a light dumbbell in the top hand in front of your hips.
3. Soften the elbow and keep the top shoulder pulled slightly down.
4. Raise the arm up and out until it points roughly at the ceiling, in line with the shoulder.
5. Lower slowly back in front of the hips, then switch sides after the set.

Tips

• The side-lying angle makes the start of the raise the hardest part, so use a light dumbbell.
• Stop when the arm is vertical: above that there is no load left.

Common mistakes

• Swinging the dumbbell up from the hip.
• Rolling the torso back to help.
• Taking a dumbbell as heavy as a standing lateral raise.

Muscles worked by the Incline Side Lying Lateral Raise

• Side delts Primary65%
• Front delts Secondary12%
• Rear delts Secondary10%
• Rotator cuff Stabilizer8%
• Upper traps Minor5%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Leaning shifts peak tension toward the stretched position and away from the traps. Raising the arm out to the side is shoulder abduction, led by the lateral delt; front and rear heads assist, the upper traps help rotate the shoulder blade near the top, and the supraspinatus starts the movement from deep.

Incline Side Lying Lateral Raise alternatives

Same equipment

• Lean In Dumbbell Lateral RaiseDumbbell
• Lateral RaiseDumbbell

Different equipment

• Incline Bench Cable Lateral RaiseCable
• Incline Bench Cuffed Cable Lateral RaiseCable

Easier

• Machine Lateral RaiseMachine
• Partial Lateral RaiseDumbbell

Make it easier

• Machine Lateral RaiseMachine
• Partial Lateral RaiseDumbbell
• Standing Machine Lateral RaiseMachine
• Band Lateral RaiseResistance band

Similar exercises

• Egyptian Lateral RaiseCable
• Kettlebell Lateral RaiseKettlebell
• Seated Lateral RaiseDumbbell

Frequently asked questions

What muscles does the Incline Side Lying Lateral Raise work?

Mainly the side delts. The front delts and rear delts assist.

Is the Incline Side Lying Lateral Raise good for beginners?

The Incline Side Lying Lateral Raise is rated intermediate. If you are new, learn the Machine Lateral Raise first and build up from there.

What is a good alternative to the Incline Side Lying Lateral Raise?

For example the Incline Bench Cable Lateral Raise, Incline Bench Cuffed Cable Lateral Raise and Lean In Dumbbell Lateral Raise. They train mostly the same muscles, some with different equipment.

Sources

• Coratella et al. 2020, IJERPH 17(17):6015 (lateral raise variations and front raise)

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