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One-Arm Incline Lateral Raise

Shoulders
DumbbellBeginnerPushIsolation
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Estimated starting range low
11–33 lb × 8–12 Typical for your bodyweight

How to do it

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

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Similar lifts

Alternating Deltoid Raise 22–33 lb × 8–12 Barbell Incline Shoulder Raise 49.5–82.5 lb × 8–12 Cable Seated Lateral Raise 38.5–55 lb × 8–12 Car Drivers 49.5–71.5 lb × 8–12 Crucifix 44–82.5 lb × 8–12 Dumbbell Incline Shoulder Raise 16.5–33 lb × 8–12
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