Male model ex_I3SQ5L

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Shoulders · Body Weight

Lying Lateral Raises Bodyweight

beginnerstrength

Lying Lateral Raises Bodyweight is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Shoulders · Posterior Deltoids

Secondary muscles

Upper Back · Trapezius, Rhomboids

How to do Lying Lateral Raises Bodyweight

Lie face down on the floor with your legs extended straight and your arms extended out to your sides, palms facing down.
Lift both arms straight upwards, keeping them in line with your shoulders. Maintain a slight bend in your elbows.
Hold the top position for a second, feeling the contraction in your shoulder and upper back muscles.
Slowly lower your arms back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Maintain a slight bend in your elbows to reduce strain on your joints.
Perform the exercise on a comfortable, non-slip surface to prevent discomfort or injury.
Move slowly and with control to maximize muscle engagement and prevent injury.

Lying Lateral Raises Bodyweight alternatives

Lateral Raises Dumbbell

Delts · intermediate

Cable Lateral Raises

Delts · beginner

Lateral Raises on Cable Machine

Delts · beginner

Incline Lateral Raises Dumbbell

Delts · intermediate

More delts exercises

Dumbbell Lying Rear Lateral Raise

Delts · beginner

Dumbbell Lying One Arm Rear Lateral Raise

Delts · beginner

Front Raises Barbell

Delts · intermediate

Machine Lateral Raise

Delts · beginner

Lateral Raise Bodyweight

Delts · intermediate

Plate Lateral Raise

Delts · intermediate

Band Seated Lateral Raise

Delts · beginner

Dumbbell Rear Lateral Raise

Delts · intermediate

Lying Lateral Raises Bodyweight FAQ

What muscles does Lying Lateral Raises Bodyweight work?

Lying Lateral Raises Bodyweight mainly works the delts in the shoulders (Posterior Deltoids). The upper back work as secondary muscles.

What equipment do you need for Lying Lateral Raises Bodyweight?

None. Lying Lateral Raises Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Lying Lateral Raises Bodyweight should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Lying Lateral Raises Bodyweight good for beginners?

Yes. Lying Lateral Raises Bodyweight is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Lying Lateral Raises Bodyweight burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Lying Lateral Raises Bodyweight?

Other exercises for the delts include Lateral Raises Dumbbell, Cable Lateral Raises, Lateral Raises on Cable Machine and Incline Lateral Raises Dumbbell.

For developers

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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_I3SQ5L" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_I3SQ5L",
  "name": "Lying Lateral Raises Bodyweight",
  "model": "male",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_I3SQ5L/mp4-720.mp4?…",
    "poster": "https://…/ex_I3SQ5L/poster.jpg?…"
  }
}