At a glance
- Main muscle
- Shoulders
- Equipment
- Dumbbell
- Rep range in Mitta
- 12 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 1 kg
How to do it
- On your side on an incline bench.
- Raise your arm from in front of you.
- Stop around vertical.
Pick a weight you can lift for 12 to 20 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Shifts the dumbbell tension to the stretched position: the best side-delt option with dumbbells.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Cable Lateral Raise · Cable · rating A
- Dumbbell Lateral Raise · Dumbbell · rating A
- Machine Lateral Raise · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the side-lying lateral raise.
Let Mitta set the weight.
Mitta plans the side-lying lateral raise with a weight and rep target for every set, worked out from your last sessions.
Questions about the
side-lying lateral raise
What muscles does the side-lying lateral raise work?
The side-lying lateral raise mainly trains your shoulders.
How many reps of the side-lying lateral raise should I do?
Mitta plans the side-lying lateral raise at 12 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the side-lying lateral raise?
Good alternatives that train the same muscle are the cable lateral raise, dumbbell lateral raise and machine lateral raise.
Is the side-lying lateral raise good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the side-lying lateral raise have rating A?
Shifts the dumbbell tension to the stretched position: the best side-delt option with dumbbells.