Side-Lying Incline Lateral Raise
A one-arm lateral raise lying on your side against an incline bench. The angle keeps tension on the side delt at the bottom, where a standing raise has almost none.
Primary muscles
- Side Delts
Secondary muscles
- Front Delts
- Rotator Cuff
- Sets
- 3
- Reps
- 12–15 per side
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Set a bench to about 45 degrees and lie on your side against it, shoulder pressed into the pad, holding a dumbbell in the top hand with the arm across your body near your navel.
Keep a slight bend in the elbow.
Raise the dumbbell up and out in an arc until the arm points at the ceiling.
Squeeze for a second at the top.
Lower slowly back across your body; switch sides after the set.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Lead with the elbow
Slow on the way down
Keep your side against the pad
Common mistakes
Rolling away from the bench to swing the weight
Bending the elbow more as you lift
Going too heavy
Safety notes
Use a lighter dumbbell than for a standing raise; the load is heaviest at the start.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.