Dumbbell Incline One Arm Lateral Raise
Description
The dumbbell incline one arm lateral raise is performed lying on the side on an incline bench, holding a dumbbell with the top arm. The position eliminates body english and the bench support extends the bottom range, increasing time under tension on the side delt. It is a strong choice for side delt isolation.
Muscle Group
Equipment Required
Dumbbell Incline One Arm Lateral Raise Instructions
- Set a bench to a 30 to 45 degree incline.
- Lie on your side on the bench with your bottom arm bent under your head.
- Hold a dumbbell in your top hand with palm facing down toward your hip.
- Brace your core and pull your shoulder back.
- Maintain a slight bend in the elbow.
- Raise the dumbbell out to the side in a controlled arc.
- Continue until your arm is roughly perpendicular to the floor.
- Squeeze the side delt at the top, then lower with control to the starting position. Switch sides.
Dumbbell Incline One Arm Lateral Raise Form & Visual
Dumbbell Incline One Arm Lateral Raise Benefits
- Strict single-arm side delt isolation
- Bench support extends bottom range
- Eliminates body english
- Builds side delt size and detail
- Strong mind-muscle connection
- Useful for shoulder specialization
Dumbbell Incline One Arm Lateral Raise Muscles Worked
- Lateral deltoid
- Anterior deltoid
- Trapezius (upper)
Dumbbell Incline One Arm Lateral Raise Variations & Alternatives
- Dumbbell Lateral Raise
- Cable Lateral Raise
- Lying Lateral Raise
- Single Arm Lateral Raise
