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One-Arm Incline Lateral Raise 3s · no sound

One-Arm Incline Lateral Raise

A side-lying one-arm raise on an incline bench, lifting a dumbbell from the hip toward shoulder height.

Primary muscle
Side Delts
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set an incline bench and lie on your side along the pad with the working arm hanging free.
  2. Hold one dumbbell in the lower hand with a neutral grip and a slight bend in the elbow.
  3. Brace the free hand on the top of the bench and keep the torso quiet on the pad.
  4. Raise the dumbbell out to the side until the arm is about parallel to the floor.
  5. Pause without shrugging the working shoulder toward the ear.
  6. Lower under control to the hang and repeat, then switch sides.

Common mistakes

  • Raising the bell past shoulder height, which hands the work to the traps.
  • Rolling the torso off the pad to heave the weight up.
  • Straightening the elbow so the joint takes the load.
  • Using a standing hip swing that the bench was meant to remove.

Muscles worked

Primary
Side Delts

Same movement, other equipment

Cable Low Single Arm Lateral Raise Beginner Cable Low Single Arm Lateral Raise Side Delts Cable Machine Machine Lateral Raise Beginner Machine Lateral Raise Side Delts Machine Leaning Cable Lateral Raise Intermediate Leaning Cable Lateral Raise Side Delts Cable Machine

Similar exercises

Dumbbell Lateral Raise Beginner Dumbbell Lateral Raise Side Delts Dumbbell Dumbbell Seated Full Lateral Raise Beginner Dumbbell Seated Full Lateral Raise Side Delts Dumbbell Dumbbell Seated Lateral Raises Beginner Dumbbell Seated Lateral Raises Side Delts Dumbbell Leaning Single Arm Lateral Raise Intermediate Leaning Single Arm Lateral Raise Side Delts Dumbbell Lying One-Arm Lateral Raise Beginner Lying One-Arm Lateral Raise Side Delts Dumbbell

Good to know

What muscles does the One-Arm Incline Lateral Raise work?
Mainly the side delts.
What equipment do you need for the One-Arm Incline Lateral Raise?
It uses dumbbells. Without it, the Cable Low Single Arm Lateral Raise and the Machine Lateral Raise train the same muscles the same way.
Is the One-Arm Incline Lateral Raise good for beginners?
GymVim rates it beginner.

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