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Lying Lateral Raise - Instructions, Variations & Alternatives

Muscles involved

  • Deltoids
  • Trapezes

The Lying Side Raise is a good variant of the standard shoulder Lateral Raise that allows to target different segments of the deltoid muscle while being lying on one side. It’s a great way to add some variety to your shoulder routine.

How to perform

Lying Lateral Raise - Starting Position

Lying Lateral Raise - Starting Position

Lying Lateral Raise - Muscle Under Tension

Lying Lateral Raise - Muscle Under Tension

  1. Set up & Starting position (lying on one side)
    Grasp a light weight in one hand and lay on your side on the floor or on the flat bench. Hold the weight next to your side with your palm facing your thigh. Pull your shoulders down and back, engage your core, keep your head facing forward and neck and spine neutral.

  2. Concentric phase
    Lift the weight up in a wide bow without momentum and stop just before it is directly over your shoulder joint.

  3. Isometric hold (optional) - Hold the tension for a second at the top position.

  4. Eccentric phase
    Lower the weight down under control without resting the weight on your thigh. Repeat the movement for the desired number of repetitions then switch sides.

Exercise Alternatives