One-Arm Incline Lateral Raise
- Primary musclesShoulders
- EquipmentDumbbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
-
01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "One-Arm Incline Lateral Raise".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsSet a bench to a slight incline and lie on your side with a dumbbell in your top hand, arm hanging along your body.
Brace your torso against the bench so you stay steady.
Exhale and raise your straight arm out to the side until it points toward the ceiling.
Hold for a second at the top.
Inhale and lower the dumbbell slowly to the start.
Repeat for the planned reps, then roll over and train the other arm.
Use a light weight and lift with your shoulder. Heaving the dumbbell with your torso takes the work away from the delts.
Keep a very small bend in your elbow if a fully locked arm feels uncomfortable.
Similar exercises
All Shoulders exercises · 72
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.