Shoulders · Dumbbell
Dumbbell Side Lying Lateral Raise
How to do the dumbbell side lying lateral raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on your side on the floor holding a dumbbell in your top hand, arm resting across your body. Raise the dumbbell straight up toward the ceiling with a slight bend in your elbow until your arm is vertical, then lower it under control. Complete reps and switch sides.
- 1Feel your side delt drive the dumbbell straight up
- 2Lead with your elbow and keep a slight bend in the arm
- 3Lower under control to keep tension on the delt
Common mistakes
- Do not swing or roll your torso to lift the weight
- Avoid shrugging your shoulder toward your ear
- Do not let the dumbbell drop fast on the way down
Muscles worked
The dumbbell side lying lateral raise mainly works the side delts, with the upper traps assisting.
- Side DeltsPrimary
- Upper TrapsSupport
- ForearmsMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the dumbbell side lying lateral raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.