Exercise

One-Arm Incline Lateral Raise

Also known as: incline lateral raise, side lying lateral raise, one arm incline lateral raise, lying lateral raise, dumbbell incline one arm lateral raise

One-Arm Incline Lateral Raise — position 2

One-Arm Incline Lateral Raise is a isolation exercise for the shoulders. Main target: lateral deltoid. Equipment: dumbbell.

EquipmentDumbbell

TypeIsolation

MovementPush

CategoryStrength

Muscles worked

Primary

Lateral deltoid

How to do it

Lie 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.
Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
While 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.
While inhaling lower the weight across your body back into the starting position.
Repeat the movement for the prescribed amount of repetitions.
Switch arms and repeat the movement.