Exercise guide · Intermediate · Compound

Dumbbell Incline One Arm Lateral Raise: How to Do It & Muscles Worked

The dumbbell incline one arm lateral raise is a shoulder isolation exercise performed on an incline bench. It targets the deltoid muscles and helps improve shoulder strength and stability.

Primary muscles
Shoulders
Secondary muscles
Traps , Triceps
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell incline one arm lateral raise
Front view: muscles worked by the dumbbell incline one arm lateral raise. Primary: shoulders. Secondary: traps and triceps.
Back view: muscles worked by the dumbbell incline one arm lateral raise. Primary: shoulders. Secondary: traps and triceps.
Primary Secondary

How to do the dumbbell incline one arm lateral raise

  1. Step 1: Sit on an incline bench with a dumbbell in one hand, resting it on your thigh.
  2. Step 2: Lean forward and position your upper arm against the inside of your thigh.
  3. Step 3: Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down.
  4. Step 4: Continue lifting until your arm is parallel to the floor.
  5. Step 5: Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch to the other arm.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell incline one arm lateral raise by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Incline One Arm Lateral Raise alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.