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Dumbbell Incline One Arm Lateral Raise

Side delts TrapsFront delts Isolation DumbbellIncline benchAdjustable bench
Demo (loops)

How to do it

Starting position

  1. Set the incline bench to a 60-degree angle.
  2. Stand beside the bench and hold a dumbbell with one hand.
  3. Lean your body against the bench backrest at an angle.
  4. Grip the bench frame with your other hand to stabilize your body.

Movement

  1. Maintain a slight bend in your elbows.
  2. Raise the dumbbell out to the side until it is parallel to the floor.
  3. Slowly return to the starting position, feeling the tension in your shoulder.

Breathing

Exhale as you lift the dumbbell and inhale as you lower it.

Cautions

  • If you use momentum, it strains your shoulder joint, so keep your body stationary.
  • Raising the dumbbell above shoulder height can cause impingement and injury, so only lift it parallel to the floor.

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesSide delts
Secondary musclesTraps · Front delts
EquipmentDumbbellIncline benchAdjustable bench
Movement patternIsolation
Rep range12–20 reps (one side at a time)
3 similar exercises

Representative exercise: Dumbbell Incline One Arm Lateral Raise

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Dumbbell Lateral RaiseEasierDumbbell Lateral Pulse RaiseEasierCable Lying Upright Row (SZ Bar)HarderMachine Lateral RaiseSimilar exerciseBand Lateral RaiseSimilar exerciseWeighted Bar Standing Lateral RaiseSame muscle · different equipmentWeighted Full Can ExerciseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.