ShouldersBeginnerDumbbell

One-Arm Incline Lateral Raise

The One-Arm Incline Lateral Raise primarily works the shoulders. It is a strength movement performed with dumbbell.

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Primary muscle: Shoulders
Secondary muscles: None listed
Equipment: Dumbbell
Force: Push
Movement pattern: Isolation
Movement category: Isolation

One-Arm Incline Lateral Raise reference position 1

One-Arm Incline Lateral Raise reference position 2

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How to

Movement instructions

How to do the One-Arm Incline Lateral Raise

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.
Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
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.
While inhaling lower the weight across your body back into the starting position.
Repeat the movement for the prescribed amount of repetitions.
Switch arms and repeat the movement.

Technique guidance

One-Arm Incline Lateral Raise: breathing, mistakes and safety

Breathing

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Common mistakes

Swinging the body to move more resistance.
Letting another joint take over the movement.
Using a load that prevents a smooth, controlled range.

Safety

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance based on the exercise and equipment. It is not personal coaching or medical advice.

Your progress

How to track progress with One-Arm Incline Lateral Raise

Keep the same dumbbell setup, range of motion and recording method when comparing One-Arm Incline Lateral Raise sessions.

What to record

Weight, repetitions and completed sets.

Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.

What to compare

Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.

Read the tracking guide

The examples show how to keep a record. They are not workout targets or a personalised training plan.

See how Jijibisha tracks your progress

Muscles

Muscle guide

Muscle map for One-Arm Incline Lateral Raise

Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.

Primary Shoulders

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