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One-Arm Incline Lateral Raise

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Shoulders. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Shoulders

How to perform One-Arm Incline Lateral Raise

  1. Step 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. Step 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. Step 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. Step 4. While inhaling lower the weight across your body back into the starting position.
  5. Step 5. Repeat the movement for the prescribed amount of repetitions.
  6. Step 6. Switch arms and repeat the movement.

Frequently asked questions

What is the primary benefit of performing lateral raises on an incline bench?

The incline position places the medial deltoid under tension in a more lengthened state. This increased range of motion can lead to better muscle hypertrophy compared to standing variations.

Which specific muscles does the one-arm incline lateral raise target?

This exercise isolation focuses almost exclusively on the lateral head of the deltoid. By leaning, you minimize the involvement of the upper trapezius during the initial phase of the lift.

What is a common technical error to avoid during this movement?

Avoid using momentum or swinging the dumbbell from the bottom position. Maintain a controlled tempo and ensure the arm stays aligned with the plane of the torso to keep tension on the shoulder.

How should a beginner approach this exercise if they lack stability?

Beginners should use a light dumbbell and focus on a 30 to 45-degree bench angle. If the movement feels unstable, performing standard seated lateral raises is a suitable regression to build foundational strength.

What are the recommended sets and reps for shoulder hypertrophy?

Perform 3 to 4 sets of 12 to 15 repetitions per arm. Focus on a high-volume approach with short rest periods, as the lateral deltoids respond well to metabolic stress.

Sample sets & reps for One-Arm Incline Lateral Raise

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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