Side-Lying Lateral Raise – Bench

Learn how to do Side-Lying Lateral Raise – Bench with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3 Shoulders TrapsObliques No equipment

Side-Lying Lateral Raise – Bench is a No equipment exercise that primarily targets the Shoulders, with secondary activation of the Traps, Obliques. It has a MET value of 3, meaning a 70 kg person burns approximately 110 kcal in a 30-minute session.

How to Do Side-Lying Lateral Raise – Bench

A side bend performed on an incline bench while holding a dumbbell to target the obliques.


Instructions:


  • Adjust the incline bench and position your hips securely against the support.

  • Hold a dumbbell in your top hand, keeping your core braced.

  • Lower your torso sideways in a controlled motion.

  • Contract your obliques to return to the starting position.

  • Complete all reps on one side before switching.


Common mistakes:


  • Twisting the torso instead of bending sideways.

  • Using momentum instead of controlled movement.

  • Letting the dumbbell pull you too far down.

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Muscles & equipment

Primary muscleShouldersSecondary muscleTrapsSecondary muscleObliques
EquipmentNo equipment

Calorie Calculator

MET 3
Estimated burn
110 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Side-Lying Lateral Raise – Bench

Type
No equipment exercise
Primary muscle
Shoulders
Secondary muscles
Traps, Obliques
MET value
3
Calories (30 min, 70 kg)
≈ 110 cal
Video quality
4K with male and female demonstrations

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Barbell Overhead Press
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Barbell Overhead Press
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FAQ: Side-Lying Lateral Raise – Bench

What muscles does Side-Lying Lateral Raise – Bench work?

Side-Lying Lateral Raise – Bench primarily targets the Shoulders, with secondary engagement of the Traps, Obliques.

How do you do Side-Lying Lateral Raise – Bench correctly?

A side bend performed on an incline bench while holding a dumbbell to target the obliques. Instructions: Adjust the incline bench and position your...

Is Side-Lying Lateral Raise – Bench good for beginners?

Side-Lying Lateral Raise – Bench has a MET value of 3, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Side-Lying Lateral Raise – Bench?

Side-Lying Lateral Raise – Bench requires: No equipment.

What are the benefits of Side-Lying Lateral Raise – Bench?

Side-Lying Lateral Raise – Bench strengthens the Shoulders, engages the Traps and Obliques, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Side-Lying Lateral Raise – Bench?

Similar exercises to Side-Lying Lateral Raise – Bench include Barbell Front Raise., Barbell Overhead Press, Barbell Upright Row, Dumbbell Arnold Press – Seated. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Side-Lying Lateral Raise – Bench better than Barbell Front Raise.?

Both Side-Lying Lateral Raise – Bench and Barbell Front Raise. target the Shoulders. Side-Lying Lateral Raise – Bench uses No equipment, while Barbell Front Raise. offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar
Barbell Upright Row
MET 4.5

Barbell Upright Row

  • Short bar
Dumbbell Arnold Press – Seated
MET 5

Dumbbell Arnold Press – Seated

  • Dumbbells
Dumbbell Bent Over Reverse Fly
MET 3.5

Dumbbell Bent Over Reverse Fly

  • Dumbbells

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