Lying Barbell Lateral Raise

Side DeltsShort Barbell, Bench

An isolation movement targeting the side delts performed lying flat on a bench. Lying down completely removes spinal load and prevents cheating or torso momentum.

How to do it

1Lie flat on a bench holding a short barbell above your chest with an overhand grip and slightly bent arms.

2Lock a slight bend into your elbows and hold that exact angle throughout the entire set.

3Smoothly lower the barbell out to the sides until your elbows are roughly level with the bench.

4Pause briefly at the bottom, feeling a controlled stretch in your shoulder muscles.

5Raise the barbell back up along the same arc until your hands meet above your chest.

Common mistakes

Completely locking out your elbows, placing unwanted joint stress on your elbows and shoulders.

Lowering your elbows far below bench level, risking shoulder joint capsule strain.

Lifting your lower back or glutes off the bench, taking tension off the target shoulder muscles.

Breathing

Inhale as you lower the barbell out to the sides. Exhale as you raise the weight back up.

Make it harder or easier

To regress, reduce the weight on the bar. To progress, add a one-second pause at the point of maximum stretch.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.