Side-Lying Lateral Raise – Bench

Learn how to do Side-Lying Lateral Raise – Bench with proper form. Watch the 4K video, 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 70kg person burns approximately 105 calories 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 Worked by Side-Lying Lateral Raise – Bench

Primary Shoulders
Secondary
TrapsObliques

Equipment

  • No equipment

Calories Burned Doing Side-Lying Lateral Raise – Bench

Calorie Calculator

MET 3
Estimated burn
105 calories

Calories = 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, 70kg)
≈ 105 cal
Video quality
4K with male and female demonstrations

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.

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.

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.

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

Both Side-Lying Lateral Raise – Bench and Barbell Front Raise. target the Shoulders. Choose based on your available equipment and training goals.

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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