One-Arm Incline Lateral Raise
Muscles worked
Instructions
- 1Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.
- 2Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
- 3While keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight up until it is pointing at the ceiling. Tip: Exhale as you perform this movement. Hold the dumbbell in the position and feel the contraction in the shoulders for a second.
- 4While inhaling lower the weight across your body back into the starting position.
- 5Repeat the movement for the prescribed amount of repetitions.
- 6Switch arms and repeat the movement.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About One-Arm Incline Lateral Raise
The one-arm incline lateral raise targets the side deltoid from a unique angle, lying sideways on an incline bench with your shoulder pressed against the pad. From this position, you raise the dumbbell straight up until your arm points at the ceiling, a line of pull that standing lateral raises can't reproduce. This variation intensifies tension on the side deltoid right from the start of the movement, including at the bottom where standing raises lose resistance, making it a great exercise for overloading this area from a new angle.
check_circleBenefits
- check_circleTargets the side deltoid from a unique angle hard to replicate standing
- check_circleKeeps high tension right from the bottom of the movement
- check_circleStrictly isolates the shoulder thanks to the incline bench support
- check_circleAdds variety to a routine of classic lateral raises
lightbulbExecution tips
- lightbulbPress your shoulder firmly against the incline bench to stay stable
- lightbulbKeep the dumbbell parallel to the floor throughout the movement
- lightbulbRaise the arm straight up toward the ceiling without drifting
- lightbulbPause for a second at the top to maximize the contraction
warningCommon mistakes
- warningNot pressing the shoulder firmly enough against the bench
- warningUsing a load too heavy that breaks form
- warningRotating the torso to help lift the weight
- warningLowering the weight too fast without control
helpFrequently asked questions
What bench incline angle should I use?expand_more
A moderate incline, around 30 to 45 degrees, usually offers good support while keeping an effective arm path.
Why is this variation harder than the standing lateral raise?expand_more
Tension stays high right from the start of the movement, unlike the standing version where resistance drops at the bottom.
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