One-Arm Incline Lateral Raise
How to do the One-Arm Incline Lateral Raise
- 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.
How to program the One-Arm Incline Lateral Raise
Sets and reps
As an isolation movement, the One-Arm Incline Lateral Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The One-Arm Incline Lateral Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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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.
What equipment do I need for the One-Arm Incline Lateral Raise?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the One-Arm Incline Lateral Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
