One-Arm Incline Lateral Raise
One-Arm Incline Lateral Raise is a resistance exercise - shoulder abduction exercise involving Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Middle deltoid
- Secondary muscles
- Supraspinatus, Serratus anterior, Upper trapezius, Anterior deltoid
- Exercise type
- Resistance exercise - shoulder abduction
Exercise technique
- Side support
Lie on your side on an incline bench with your lower shoulder supported.
- Upper hand
Hold the dumbbell in your upper hand.
- Starting path
Position your arm diagonally downward across the front of your torso.
- Elbow
Maintain a slight bend.
- Raise
Raise the working arm out to the side toward the ceiling.
- Top control
Stop at the position you can reach without shifting your shoulder.
- Lower
Slowly return the dumbbell to its starting position in front of your torso.
Key technique points
- Do not roll your upper hip backward.
- Do not throw the dumbbell behind your shoulder.
- Keep your wrist straight.
- Do not replace the arm raise with an elbow curl.
- Maintain support under your lower shoulder.
- Do not pass the point where the weight is vertically balanced at the top.
Common mistakes
Rolling the torso
This creates range outside the shoulder joint.
Bending the elbow
This shortens the lever.
Taking the load backward
This changes the movement plane.
Collapsing the wrist
This reduces dumbbell control.
Sliding off the support
This disrupts the side-lying support.
Fast diagonal return
This reduces shoulder braking at the bottom.
Frequently asked questions
One-Arm Incline Lateral Raise: why is “Rolling the torso” a mistake?
This creates range outside the shoulder joint.
One-Arm Incline Lateral Raise: why is “Bending the elbow” a mistake?
This shortens the lever.
One-Arm Incline Lateral Raise: why is “Taking the load backward” a mistake?
This changes the movement plane.
One-Arm Incline Lateral Raise: why is “Collapsing the wrist” a mistake?
This reduces dumbbell control.
One-Arm Incline Lateral Raise: why is “Sliding off the support” a mistake?
This disrupts the side-lying support.
One-Arm Incline Lateral Raise: why is “Fast diagonal return” a mistake?
This reduces shoulder braking at the bottom.
What should I focus on when doing One-Arm Incline Lateral Raise?
Do not roll your upper hip backward. Do not throw the dumbbell behind your shoulder. Keep your wrist straight. Do not replace the arm raise with an elbow curl. Maintain support under your lower shoulder. Do not pass the point where the weight is vertically balanced at the top.
Related exercises
- Kettlebell Arnold Press
- Kettlebell Seated Press
- Kettlebell Seesaw Press
- Lateral Raise - With Bands
- Leverage Shoulder Press
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.