One-Arm Incline Lateral Raise

A shoulder isolation exercise performed on an incline bench with one arm, emphasizing the lateral deltoids through an arcing motion.

Instructions

1. Lie down sideways on an incline bench press with a dumbbell in your hand.
2. Make sure the shoulder is pressing against the incline bench.
3. The arm with the dumbbell should be lying across your body with the palm facing your navel.
4. Hold the dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
5. While keeping the dumbbell parallel to the floor at all times, perform a lateral raise.
6. Your arm should travel straight up until it is pointing at the ceiling.
7. Exhale as you perform this upward movement.
8. Hold the dumbbell at the top position and feel the contraction in the shoulders for a second.
9. While inhaling, lower the weight across your body back into the starting position.
10. Complete all repetitions, then switch arms and repeat.

Tips

• Keep the dumbbell parallel to the floor throughout the entire movement.
• The incline bench provides support and stability for this movement.
• This unilateral approach allows for greater range of motion.
• The arm movement should be slow and controlled.
• Focus on the lateral deltoid contraction at the top of the movement.
• Keep equal repetitions and weight on both sides for balanced shoulder development.
• This movement is excellent for developing shoulder width and symmetry.