Shoulders exercise · dumbbell
Dumbbell Incline One Arm Lateral Raise
The dumbbell incline one arm lateral raise is a dumbbell exercise that targets the shoulders (deltoids), with the trapezius and triceps assisting.
How to do the dumbbell incline one arm lateral raise
- Sit on an incline bench with a dumbbell in one hand, resting it on your thigh.
- Lean forward and position your upper arm against the inside of your thigh.
- Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down.
- Continue lifting until your arm is parallel to the floor.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The trapezius and triceps work as secondary muscles. See all shoulder exercises or every dumbbell exercise.
