One-Arm Incline Lateral Raise
How to do the One-Arm Incline Lateral Raise with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
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Dumbbell
How to do the One-Arm Incline Lateral Raise
- 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.
Log it, see it on your body.
Every One-Arm Incline Lateral Raise set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
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