One Arm Incline Lateral Raise

What is One-Arm Incline Lateral Raise? One-arm incline lateral raise is a shoulder-strengthening exercise that targets the lateral deltoid muscles. Performing this exercise on an incline bench helps isolate the shoulders and prevents swinging or cheating movements common in standing variations.

Tutorial

1. Sit on an incline bench with a dumbbell in one hand, palm facing your body.
2. Rest your head and back against the bench, keeping your core engaged.
3. Start with the dumbbell at your side and slightly in front of you.
4. Slowly raise the dumbbell to the side, keeping a slight bend in your elbow.
5. Lift until your arm is parallel to the ground or slightly higher.
6. Lower the weight back to the starting position with control.
7. Repeat for the desired number of repetitions and then switch sides.

Common Mistakes

• Using momentum to lift the weight instead of relying on shoulder strength.

• Lifting the weight too high, which can cause strain on the shoulder joint. - Not keeping the core engaged, leading to arching of the back.

• Using too heavy of a weight, sacrificing form for weight.

Tips for Better Results

• Focus on maintaining a slow and controlled movement throughout the exercise.

• Keep your core engaged to stabilize your body and prevent excessive arching. - Use a weight that challenges you but still allows you to perform the exercise with proper form.

• Incorporate a full range of motion, lifting the weight until your arm is parallel to the ground.

Muscles Worked The one-arm incline lateral raise primarily targets the lateral deltoid (side shoulder) muscles. It also engages the anterior deltoid (front shoulder) and the stabilizing muscles of the core and upper back.