Quick Answer
Side-Lying Lateral Raise is a beginner strength exercise that targets your shoulders. It uses only your bodyweight. Lie on your side on the floor or a bench, legs stacked, propped on your lower forearm.
Video Tutorial
How to Perform the Side-Lying Lateral Raise
- 1
Lie on your side on the floor or a bench, legs stacked, propped on your lower forearm.
- 2
Let your top arm hang straight down in front of your body, hand near the floor, thumb pointing slightly up.
- 3
Keeping the elbow almost straight, raise the arm in an arc until it points at the ceiling. The weight of the arm alone loads the side delt hardest through the first half of the arc.
- 4
Pause for a second at the top, then lower over two to three seconds without letting the hand rest.
- 5
Do all reps, then switch sides. Harder: hold a water bottle, a shoe or a filled backpack strap. Easier: bend the elbow to 90 degrees.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Side-Lying Lateral Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Side-Lying Lateral Raise work?
The Side-Lying Lateral Raise primarily targets your shoulders.
What equipment do I need for the Side-Lying Lateral Raise?
The Side-Lying Lateral Raise needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Side-Lying Lateral Raise suitable for beginners?
Yes. The Side-Lying Lateral Raise is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Side-Lying Lateral Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Side-Lying Lateral Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.