One-arm incline lateral raise: How to Do It, Muscles Worked

Step by step

Lie sideways on the incline bench, shoulder against the pad.
Start with the dumbbell in front, arm straight and parallel to floor.
Raise the arm up toward the ceiling, then lower slowly.

What you should feel

A burn in the side of your top shoulder; your neck and lower back should not strain.

Common mistake

Bending the elbow and pulling with the arm; keep it nearly straight and lead with the shoulder.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Count the reps for each side.

Works

Side shoulders

Helps

Rear shoulders

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Standing cable lateral raiseSide shoulders

Band lateral raiseSide shoulders

Lateral raiseSide shoulders

Dumbbell side lateral raiseSide shoulders

Seated dumbbell lateral raiseSide shoulders

One-arm lateral raiseSide shoulders

Questions

What muscles does the one-arm incline lateral raise work?

One-arm incline lateral raise mainly works your side shoulders. It also helps your rear shoulders.

Can I do the one-arm incline lateral raise at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the one-arm incline lateral raise?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your side shoulders

One-arm incline lateral raise