Shoulders / Beginner / Isolation (single joint)

One-Arm Incline Lateral Raise

A dumbbell isolation exercise for the side delts.

At a glance

Primary

Side delts

Equipment

Dumbbells, Bench

Movement pattern

Lateral raise (abduction)

Level

Beginner

Type

Shoulders, Isolation (single joint), One side at a time

How to do it

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.

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