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One-Arm Incline Lateral Raise

Learn how to do one-arm incline lateral raise with a clear setup, controlled movement, and a technique you can repeat.

ShouldersDumbbell6 technique steps

See the movement
One-Arm Incline Lateral Raise: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do 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.
One-Arm Incline Lateral Raise exercise illustration

One-Arm Incline Lateral Raise: muscles worked

Primary focus: shoulders.

Shoulders
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do 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.

What muscles does one-arm incline lateral raise work?

One-Arm Incline Lateral Raise primarily trains the shoulders. The exact demand depends on your setup, range, and chosen load.

What is the best technique for one-arm incline lateral raise?

Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight.

What can I do instead of one-arm incline lateral raise?

Related options include Dumbbell Incline Shoulder Raise, Dumbbell Lying Rear Lateral Raise, Lateral Raise. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing one-arm incline lateral raise and the related movements above to compare equipment and technique choices.

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