Description
This exercise targets the side deltoids, and also works your traps and upper back. It is performed by holding a dumbbell in one hand, leaning on an incline bench and then lifting the dumbbell sideways up to shoulder height.
How to Do Dumbbell Incline One Arm Lateral Raise
- 1Setup
Set an adjustable bench to a 30-45 degree incline. Lie sideways on the bench, pressing your outer hip and rib cage firmly against it for stability.
- 2Setup
Hold one dumbbell in the hand furthest from the bench, allowing your arm to hang straight down towards the floor with a slight bend in the elbow. Your palm should face your body.
- 3
Exhale and slowly raise the dumbbell out to the side, keeping the slight elbow bend, until your arm is parallel to the floor and the dumbbell is roughly at shoulder height. Focus on lifting with your lateral deltoid.
- 4
Inhale as you slowly and with control lower the dumbbell back to the starting position, resisting gravity throughout the movement. Avoid letting the dumbbell simply drop.
Tips
- Maintain a slight bend in your elbow throughout the movement; avoid locking your elbow or letting it straighten excessively, which can put strain on the joint.
- Focus on initiating the lift with your lateral deltoid, imagining pushing the dumbbell away from your body and out to the side, rather than simply swinging it up.
- Control the eccentric (lowering) phase of the movement by resisting gravity for 2-3 seconds, which enhances muscle breakdown and growth.
- Keep your torso stable against the bench; avoid rocking or using momentum from your body to help lift the weight, as this reduces the isolation on the lateral deltoid.
Common Mistakes
- ×Swinging the weight up rather than controlling the lift reduces muscle engagement; instead, use a lighter weight and focus on a slow, controlled raise and lower.
- ×Raising the dumbbell significantly above shoulder height can involve other muscles and potentially strain the shoulder joint; ensure your arm stops roughly parallel to the floor.
- ×Losing stability on the bench and leaning away reduces the isolation effect; actively press your side into the bench and engage your core to maintain a rigid torso.
Variations
Dumbbell Seated Bent Arm Lateral raise
A seated strength training exercise that targets the shoulder muscles. While seated, raise and lower a pair of dumbbells at your sides with bent arms.
Dumbbell One Arm Lateral Raise
Isolate and strengthen your lateral deltoids with the Dumbbell One Arm Lateral Raise. This effective exercise builds wider, more defined shoulders.
Dumbbell Lateral Raise
Sculpt broader shoulders and enhance deltoid strength with the dumbbell lateral raise. This isolation exercise targets the side deltoids effectively.
Dumbbell Seated Lateral Raise
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