Dumbbell Incline One Arm Lateral Raise
Also known as: incline dumbbell one arm lateral raise
Chasing overhead strength that holds up? Dumbbell Incline One Arm Lateral Raise uses independent dumbbell loading to get there.
How to do Dumbbell Incline One Arm Lateral Raise
- Sit on an incline bench with a dumbbell in one hand, resting it on your thigh.
- Lean forward and position your upper arm against the inside of your thigh.
- Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down.
- Continue lifting until your arm is parallel to the floor.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Incline One Arm Lateral Raise Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Incline One Arm Lateral Raise Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Dumbbell Incline One Arm Lateral Raise
Swap Dumbbell Incline One Arm Lateral Raise For
Dumbbell Incline One Arm Lateral Raise — Frequently Asked Questions
How do you do the Dumbbell Incline One Arm Lateral Raise?
Sit on an incline bench with a dumbbell in one hand, resting it on your thigh. Lean forward and position your upper arm against the inside of your thigh. Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Incline One Arm Lateral Raise work?
The Dumbbell Incline One Arm Lateral Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Incline One Arm Lateral Raise should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Incline One Arm Lateral Raise good for beginners?
Not usually. The Dumbbell Incline One Arm Lateral Raise is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Incline One Arm Lateral Raise?
Try the Kettlebell One Arm Jerk, Band Standing Rear Delt Row or the Cable Front Raise. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Incline One Arm Lateral Raise the same as the incline dumbbell one arm lateral raise?
Yes. The Dumbbell Incline One Arm Lateral Raise is also commonly called the incline dumbbell one arm lateral raise. Different gyms and training programs label it differently, but "incline dumbbell one arm lateral raise" refer to this same movement.
