Incline Side Lying Lateral Raise

Muscle Groups Involved

Delts - Lateral/Side - Primary
Upper Traps - Primary

Highlights

Lie on your side on an incline bench, arm in front of your body.
Select a lighter weight than you are used to for lateral raises.
Bring your arm up close to your body.
Control the lowering portion.

Description

The Incline Side Lying Lateral Raise is a variation on the classic Lateral Raise exercise for the lateral or side deltoid muscles. This exercise greatly increases the range of motion used, increasing

The Incline Side Lying Lateral Raise is a variation on the classic Lateral Raise exercise for the lateral or side deltoid muscles. This exercise greatly increases the range of motion used, increasing the stretch on the muscle, increasing its effectiveness. To perform the Incline Side Lying Lateral Raise start in a side lying position on an incline bench set to approximately 45 degrees. Hold a dumbbell in your top hand, the one that will be performing the exercise, so that your palm is facing your body. Brace your core and start the movement by lifting your hand across your body, sweeping in front of your thighs. Continue to lift your hand until you reach the point of maximum contraction. Pause briefly before lowering the weight under control. Repeat for the desired number of repetitions.

Common Mistakes

Do not swing the dumbbell at any point. Do not rotate your torso forwards o

Do not swing the dumbbell at any point. Do not rotate your torso forwards or backwards. Do not raise your arm above the point of maximum contraction. Do not let the dumbbell run away from you. Keep it close to your body but without your arm touching your torso or legs.

Pro Tips

Perform this exercise with a sweeping motion as if you were trying to push

Perform this exercise with a sweeping motion as if you were trying to push air away with the back of your hand. Control the lowest ⅓ portion of the exercise to maximize the effective range of motion for this movement.

Purpose

The Incline Side Lying Lateral Raise increases the stretch on the lateral d

The Incline Side Lying Lateral Raise increases the stretch on the lateral deltoids which can increase hypertrophy or growth of the muscle.

Form

Use a mirror to make sure that your form is strict.

Additional Names

Incline Side Lying Lateral Delt Raise