Lying Side Raises Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: front deltoids, back deltoids
- secondary: trapezius
- tertiary: serratus anterior
How to perform?
This exercise involves lying on one side on a bench and using dumbbells to raise your arms out to the side until they are in line with your shoulder. This movement specifically targets the side deltoid and helps to build shoulder strength and stability. The lying position eliminates the use of momentum and requires strict form to maintain proper form and target the desired muscle group.
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Sign inVariations
Cable Lateral Raises (Shoulder Flys)
isolationFront Raises
isolationMachine Lateral Raises (Shoulder Flys)
isolationLateral Raises (Shoulder Flys)
isolationRear Delt Raise (Rear Delt Fly)
isolationSeated Rear Delt Raise/Fly
isolationSingle Arm Rear Delt Raises/Fly
isolation
Similar Exercises
Alternated dumbbell shoulder press
compoundBehind-the-Neck Press
compoundClean And Press
compoundMachine Shoulder Press
compoundPush Press
compoundRear delt DB row
compoundSeated Arnold Press
compoundSeated Barbell Shoulder Press
compoundSeated Dumbbell Shoulder Press
compoundStanding Barbell Shoulder Press (Overhead Press)
compoundStanding Dumbbell Arnold Press
compoundStanding Dumbbell Shoulder Press
compoundUpright Barbell Row
compoundUpright Dumbbell Row
compoundBarbell Front Raises
isolationBent-Over Dumbbell Lateral Raise
isolationBent-over dumbell raises (Bent-over rear delt raises/fly)
isolationBent-Over Rear Delt Fly
isolationCable front raise
isolationFace Pull (Cable)
isolationFace Pull (High-Rep Squeeze)
isolationFace Pulls
isolationIncline dumbbell rear delt raise
isolationLow Pulley Row to Neck
isolationLying Face Pulls
isolationRear Cable Delt Crossovers
isolationRear Delt Fly Machine (Reverse Pec Deck)
isolationReverse Cable Fly’s
isolationRing Face Pulls
isolationSeated Front Raises
isolationSingle-Arm Cable Rear Delt Fly
isolationSingle-Arm Rear-Delt Cable
isolationShoulder Taps
isometricSide Plank Pull
isometric