One-Arm Dumbbell Incline Lateral Raise
A unilateral shoulder exercise performed side-lying against an inclined bench. The supported torso changes the arm angle relative to gravity while the working arm raises the dumbbell outward, with the side deltoid producing the main movement.
- Body part
- Shoulders: all exercises
- Movement
- Abduction: all exercises
What it trains
- Lateral Deltoid, Primary, 85%
- Serratus Anterior, Secondary, 50%
- Lower Trapezius, Secondary, 50%
- Upper Trapezius, Secondary, 50%
- Obliques, Stabilizer, 25%
- Forearm Flexors, Stabilizer, 25%
How to perform
Set an incline bench securely and lie on one side against its backrest with the legs extended as demonstrated.
Hold one dumbbell in the upper hand beside the thigh, with a small elbow bend. Keep the lower side of the torso supported.
Raise the working arm outward until the upper arm is approximately perpendicular to the torso, without rolling the chest.
Lower the dumbbell under control toward the thigh. Repeat on the other side as programmed; the clip shows one side only.
Tips
Keep the torso in contact with the bench throughout the arc.
Move the upper arm and elbow together without curling the dumbbell.
Use a comfortable arc rather than shrugging to add height.
Common mistakes
Rolling backward so the raise becomes a front raise.
Swinging the dumbbell or changing the elbow bend substantially.
Substituting a knee-on-seat supported stance for the demonstrated extended-leg side-lying setup.
Related exercises
Variations · 1
One-Arm Dumbbell Lateral Raise
The same unilateral dumbbell shoulder-abduction family, performed standing without torso support rather than side-lying on an incline.
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