Single-Arm Incline Lateral Raise
Trains the Lateral Deltoid.
- Equipment
- Dumbbells and an adjustable bench
- Mechanic
- Isolation
- Force
- Push
- Level
- Beginner
How to do it
- Set an incline bench to about forty-five degrees and lie on your side against it.
- Hold a dumbbell in the top hand with the arm hanging down across your body.
- Set a small bend at the elbow and hold it.
- Raise the arm up and out until it is roughly vertical above your shoulder.
- Stop where the tension drops off rather than going further.
- Lower under control across the body, then finish the side before swapping.
Common mistakes
- Rolling the torso back as the arm rises. The bench fixes the body; rolling is the most available cheat when lying on your side.
- Going heavy. Lying against an incline removes every way of helping, and the bottom of the range is loaded far more than in a standing raise.
- Letting the arm drift behind the body. Up and out in line with the torso is the path; behind turns it into a rear-delt raise.
- Expecting your standing weight. The incline changes where in the range the resistance is greatest, and the load comes down with it.
Muscles worked
Primary
- Lateral DeltoidShoulders