One-Arm Incline Lateral Raise
A side-lying one-arm raise on an incline bench, lifting a dumbbell from the hip toward shoulder height.
How to do it
- Set an incline bench and lie on your side along the pad with the working arm hanging free.
- Hold one dumbbell in the lower hand with a neutral grip and a slight bend in the elbow.
- Brace the free hand on the top of the bench and keep the torso quiet on the pad.
- Raise the dumbbell out to the side until the arm is about parallel to the floor.
- Pause without shrugging the working shoulder toward the ear.
- Lower under control to the hang and repeat, then switch sides.
Key technique cue
Torso stays on the pad; lift to parallel, shoulder away from the ear.
Common mistakes
- ✕ Raising the bell past shoulder height, which hands the work to the traps.
- ✕ Rolling the torso off the pad to heave the weight up.
- ✕ Straightening the elbow so the joint takes the load.
- ✕ Using a standing hip swing that the bench was meant to remove.
Benefits
- ✓ The incline pad blocks torso swing so the side deltoid has to lift the load.
- ✓ One arm at a time makes left-to-right gaps obvious.
- ✓ A light dumbbell and a short range make it a clean isolation exercise.
Progression: from easier to harder
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Step 1 You are here - One-Arm Incline Lateral Raise
- Band Lateral Raise
- Band Single Arm Lateral Raise
- Dumbbell Seated Lateral Raises
- Lying One-Arm Lateral Raise
- Machine Lateral Raise
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Step 2 -
Step 3
About the exercise
The one-arm incline lateral raise puts the lifter on the long side of an incline bench so the working arm hangs below the body. From that hang, the arm abducts a dumbbell until it is about parallel to the floor, then lowers under control. The bench takes the torso out of the lift, so the lateral deltoid has to do the raise without a standing hip swing. A slight elbow bend stays fixed so the path is a raise, not a press. It is a bench-supported single-arm raise, a lying alternative to the standing lateral raise.
Updated
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