One-Arm Incline Lateral Raise

Shoulders · Dumbbell

How to do it

Lie **on your side** on an incline bench with your shoulder against the pad and a dumbbell in your top hand, the arm across your body. Raise the arm towards the ceiling with the elbow slightly bent to shoulder height and lower slowly. The incline puts the hardest point mid-range instead of at the end, and the pad stops you swinging. You feel the side delt isolated. The classic mistake is peeling your shoulder off the bench to get higher: if it lifts, the extra range belongs to the trap.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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