Side raises while lying on the side are a shoulder exercise in which you move the upper arm sideways upwards against slight resistance, usually with a dumbbell. Because the exercise is performed in the side position, the movement is better controlled and compensation from the trunk or legs is reduced.
The exercise mainly targets the middle shoulder head and helps improve controlled shoulder abduction. Due to the stable body position, this variation is well suited for targeted muscle activation and shoulder rehabilitation.
Aims to strengthen the middle shoulder head (deltoid lateralis) and improve shoulder control. Supports stability of the shoulder joint and contributes to muscle balance around the shoulder.
Light dumbbell
Mat or comfortable surface
Lie on a mat in side position
Lower arm relaxed under the head or in front of the body
Upper arm along body with a dumbbell in hand
Elbow slightly bent
Shoulder low and stable
Core slightly tightened
Raise the upper arm sideways in a controlled manner
Move to about shoulder height
Keep slight bend in the elbow
Actively tighten the shoulder muscles at the top
Lower the arm slowly and in a controlled manner
Maintain control throughout movement
Change of sides after completion
✓ Move in a controlled manner without momentum
✓ Keep the shoulder low and stable
✓ Core slightly tightened
✓ Use light weights
✓ Move within a pain-free range
✗ Shoulders raised towards ears
✗ Using too heavy a weight
✗ Swinging the arm
✗ Too much movement without control
✗ Ignoring pain in the shoulder
Side raises in the side-lying position are used to improve controlled strength and activation of the middle shoulder head. The exercise is often used within shoulder rehabilitation because the supine position provides more control and less compensatory movement.
In addition, the exercise can be used preventively to build shoulder strength and stability in athletes who perform a lot of overhead movements. By using light weights and controlled execution, the load can be adjusted well. Application, load and progression should always take place in consultation with a physiotherapist or other qualified professional, to ensure that the exercise is safe and tailored to individual load capacity, complaints and recovery status.
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