One-Arm Incline Lateral Raise

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Exercise One-Arm Incline Lateral Raise

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General info

How to perform exercise

  1. Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.
  2. Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
  3. While keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight up until it is pointing at the ceiling. Tip: Exhale as you perform this movement. Hold the dumbbell in the position and feel the contraction in the shoulders for a second.
  4. While inhaling lower the weight across your body back into the starting position.
  5. Repeat the movement for the prescribed amount of repetitions.
  6. Switch arms and repeat the movement.

Photos of the correct technique

What muscles work?

If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles:

What muscles work in the exercise One-Arm Incline Lateral Raise

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

GoalSetsRepsWeight, %1RmRest between sets
Strength2-61-5 reps100-85%3-7 min
Mass gain3-66-12 reps85-60%1-4 min
Fat burning2-413-25 reps60-40%1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variationsLevelWeight*Reps*
kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Online workout diary AtletIQ
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  • Remembers your working weight
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  • Controls the rest time
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Exercise substitutions

You can try replacing the exercise «One-Arm Incline Lateral Raise» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Power Partials
Power Partials
Seated Bent-Over Rear Delt Raise
Seated Bent-Over Rear Delt Raise
Dumbbell Raise
Dumbbell Raise
Reverse Flyes
Reverse Flyes
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Dumbbell Lying One-Arm Rear Lateral Raise
Dumbbell Lying One-Arm Rear Lateral Raise
Dumbbell Lying Rear Lateral Raise
Dumbbell Lying Rear Lateral Raise
Dumbbell One-Arm Upright Row
Dumbbell One-Arm Upright Row
Lying One-Arm Lateral Raise
Lying One-Arm Lateral Raise
One-Arm Incline Lateral Raise Author: AtletIQ: on One-Arm Incline Lateral Raise — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5
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