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Instructions
- Set an incline bench at about 30–45 degrees and lie on your side with your lower arm holding the bench for support.
- Hold a dumbbell in your top hand with a neutral grip and your arm hanging straight down.
- Raise the dumbbell laterally until your arm is parallel to the floor, keeping a slight bend in the elbow.
- Pause briefly at the top, then slowly lower the dumbbell back to the starting position.
- Complete the desired reps on one side, then switch sides.
Technical Tips
- Avoid using momentum or swinging the dumbbell.
- Focus on contracting the side deltoid throughout the movement.
- Keep your torso stable against the bench to minimize compensation.
Breathing Tips
- Inhale as you prepare and lower the dumbbell.
- Exhale as you lift the dumbbell laterally.
Medical restrictions
- Avoid if you have shoulder impingement or rotator cuff injuries.
- Consult a professional before performing if you have upper back or neck issues.
What muscles does the One-Arm Incline Lateral Raise target?
The One-Arm Incline Lateral Raise primarily targets the shoulder muscles, specifically the side deltoid, while also engaging the front and rear deltoids as secondary muscles for stability and control.
Is the One-Arm Incline Lateral Raise good for shoulder definition?
Yes, the One-Arm Incline Lateral Raise is excellent for enhancing shoulder definition by isolating the lateral deltoid and minimizing momentum, resulting in better muscle activation and aesthetic development.
Can I do the Incline Lateral Raise with both arms at once?
This variation is designed for unilateral performance to isolate each shoulder individually. For bilateral execution, consider the seated or standing dumbbell lateral raise instead.
How heavy should the dumbbell be for the Incline Lateral Raise?
Use a moderate weight that allows you to maintain strict form throughout the set. It's more important to focus on control and muscle engagement than on lifting heavy.
Is the Incline Lateral Raise safe for people with shoulder issues?
If you have a history of shoulder injuries or instability, consult a healthcare provider before performing this exercise. It may place stress on the joint if done improperly.
Description
The One-Arm Incline Lateral Raise is an effective isolation exercise targeting the shoulder muscles, particularly the lateral deltoid. Performed on an incline bench, this movement helps reduce momentum and improves focus on the targeted muscle, making it ideal for building balanced shoulder aesthetics and strength. The inclined position limits body sway and better isolates the deltoid, enhancing muscle activation compared to traditional standing versions. This variation is especially beneficial for individuals seeking to correct muscle imbalances or refine muscle symmetry by training one side at a time. By working unilaterally, it supports better neuromuscular coordination and helps identify strength discrepancies. Incorporating this exercise into a structured shoulder workout can promote hypertrophy and contribute to broader, well-developed shoulders. It requires minimal equipment—just a dumbbell and an adjustable bench—making it suitable for both home and gym environments. Consistent use of the One-Arm Incline Lateral Raise can lead to improved shoulder definition and support overall upper body stability and function.