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One-Arm Incline Lateral Raise

A beginner strength exercise for the shoulders, done with a dumbbell.

One-Arm Incline Lateral Raise: starting positionOne-Arm Incline Lateral Raise: finishing position
Main muscles
Shoulders
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Push

How to do the One-Arm Incline Lateral Raise

  1. 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.
  2. Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
  3. 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.
  4. While inhaling lower the weight across your body back into the starting position.
  5. Repeat the movement for the prescribed amount of repetitions.
  6. Switch arms and repeat the movement.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One-Arm Incline Lateral Raise

Questions

What muscles does the One-Arm Incline Lateral Raise work?

Mainly the shoulders.

Is the One-Arm Incline Lateral Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the One-Arm Incline Lateral Raise?

Good alternatives that train the shoulders: Alternating Deltoid Raise, Bent Over Dumbbell Rear Delt Raise With Head On Bench, Dumbbell Incline Shoulder Raise or Dumbbell Scaption.

How many sets and reps of the One-Arm Incline Lateral Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).