One-Arm Incline Lateral Raise

The One-Arm Incline Lateral Raise isolates the Shoulders through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.

strengthbeginnerdumbbellpushisolation
One-Arm Incline Lateral Raise - starting position

Starting position

One-Arm Incline Lateral Raise - ending position

Ending position

Muscles Worked

Primary Shoulders

The shoulders handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to One-Arm Incline Lateral Raise

  1. 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. 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. 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. 4

    While inhaling lower the weight across your body back into the starting position.

  5. 5

    Repeat the movement for the prescribed amount of repetitions.

  6. 6

    Switch arms and repeat the movement.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

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Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

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Anti-Gravity Press - starting position

Anti-Gravity Press

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Arm Circles - starting position

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

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Frequently Asked Questions

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

The One-Arm Incline Lateral Raise primarily targets the Shoulders. It's an effective isolation exercise for building shoulders strength.

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

Yes, the One-Arm Incline Lateral Raise is suitable for beginners. Start with light weight to master the 6-step form before adding load.

What equipment do I need for the One-Arm Incline Lateral Raise?

You need dumbbell to perform the One-Arm Incline Lateral Raise. Most commercial gyms will have this available.

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