Dumbbell Incline One Arm Lateral Raise

Build wider, more defined shoulders with the Dumbbell Incline One Arm Lateral Raise.

IntermediateShoulders Dumbbell

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Dumbbell Incline One Arm Lateral Raise

Isolation

Dumbbell Seated Bent Arm Lateral raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate

Isolation

Dumbbell One Arm Lateral Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate

Isolation

Dumbbell Lateral Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate

Isolation

Dumbbell Seated Lateral Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate

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.

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How to do Dumbbell Incline One Arm Lateral Raise

01
Setup
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.
02
Setup
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.
03
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.
04
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.

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Questions

What muscles does Dumbbell Incline One Arm Lateral Raise work?

Dumbbell Incline One Arm Lateral Raise primarily targets Deltoid Lateral. Secondary muscles include Deltoid Anterior, Serratus Anterior, Trapezius Upper Fibers.

Is Dumbbell Incline One Arm Lateral Raise good for beginners?

Dumbbell Incline One Arm Lateral Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Incline One Arm Lateral Raise?

You need Dumbbell to perform Dumbbell Incline One Arm Lateral Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Incline One Arm Lateral Raise?

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.

What are common mistakes when doing Dumbbell Incline One Arm Lateral Raise?

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.