Dumbbell Incline One Arm Lateral Raise

Muscles worked

Setup

1. Set an incline bench to an angle between 45 and 60 degrees.
2. Lie sideways against the bench with your non-working side pressed against the backrest.
3. Hold a dumbbell in your outer hand with a neutral grip (palm facing your thigh).
4. Plant your feet firmly on the floor and use your bottom arm to stabilize your torso against the bench.

How to do it

1. Start with the dumbbell hanging straight down, keeping a slight bend in your elbow.
2. Exhale and raise the dumbbell out to the side in a wide arc until your arm is parallel to the floor.
3. Pause for a moment at the top of the movement to maximize the contraction in the lateral deltoid.
4. Inhale and slowly lower the dumbbell back to the starting position over a 2-3 second count.

Form checklist

• Keep your torso stationary and avoid using momentum to swing the weight.
• Maintain a consistent, slight bend in the elbow throughout the entire set.
• Ensure your wrist stays straight and does not lead the movement.
• Keep your chest pressed against the bench to prevent the torso from rotating backward.

Pro tips

• Think about 'pushing' the dumbbell away toward the wall rather than just lifting it up to better engage the lateral head.
• Stop the descent just before the dumbbell touches your leg to maintain constant tension on the muscle fibers.

Make it harder

• Incorporate a 2-second isometric hold at the peak of each repetition.
• Slow down the eccentric phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the dumbbell incline one arm lateral raise work?

The dumbbell incline one arm lateral raise primarily targets the deltoids, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell incline one arm lateral raise?

The dumbbell incline one arm lateral raise uses dumbbell.

Is the dumbbell incline one arm lateral raise good for beginners?

The dumbbell incline one arm lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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