Smart Workout Diary

Dumbbell One-Arm Incline Lateral Raise

The Dumbbell One-Arm Incline Lateral Raise is an isolation exercise performed while supported against an incline bench. It primarily targets the middle portion of the deltoid, helping develop shoulder width, control, and balanced shoulder strength. The bench support reduces body sway so the shoulder can work through a controlled range of motion.

Demonstration

Dumbbell One-Arm Incline Lateral Raise — demonstration 1
Dumbbell One-Arm Incline Lateral Raise — demonstration 2

Instructions

  1. Set an adjustable bench to a moderate incline and hold a light dumbbell in one hand.
  2. Stand alongside the bench and lean the same-side shoulder and upper torso against its pad. Let the working arm hang down with a soft bend in the elbow and the palm facing inward.
  3. Brace your torso, keep your neck long, and draw the shoulder blade gently down without shrugging.
  4. Raise the dumbbell out to the side in a smooth arc until the upper arm is about level with the shoulder, keeping the elbow slightly bent.
  5. Pause briefly without rotating your torso or using momentum.
  6. Lower the dumbbell slowly to the starting position, then complete all repetitions before switching sides.
Muscle Group
Side Delts
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light load: the deltoid should lift the weight; do not swing it upward.
  2. Keep the working shoulder away from the ear to avoid turning the movement into a shrug.
  3. Stop around shoulder height and lower with control; forcing a higher range can reduce control.
  4. Exhale as you raise the dumbbell and inhale as you lower it.
Exercise library