Are you struggling to target your lateral deltoid muscles during your shoulder workouts? Perhaps you’ve tried the traditional dumbbell lateral raise, but it doesn’t seem to be hitting the spot. Well, fear not, you’re not alone! Many fitness enthusiasts find it challenging to sufficiently stimulate their lateral deltoids. But don’t worry, there is a solution! The incline dumbbell one arm lateral raise is a highly effective exercise that can help you isolate and strengthen your lateral deltoids. In this post, we’ll delve into the why and how of this exercise, giving you all the tools you need to add it to your routine and see results. So, let’s get started!
Incline Dumbbell One Arm Lateral Raise Summary
- Primary Muscles: Deltoid – Lateral
- Secondary Muscles: Deltoid – Anterior, Serratus Anterior, Supraspinatus, Trapezius – Lower, and Trapezius – Middle
- Equipment: Dumbbell and Incline Bench
- Mechanics Type: Isolation
- Force: Push
- Utility: Auxiliary
Incline Dumbbell One Arm Lateral Raise Instructions
- You should start by picking out your dumbbell and lying on an incline bench on your side.
- Now with the dumbbell in your outside hand, start with you arm straight dumbbell above your hip.
- Next, lift the dumbbell up so you arm is vertical, keeping your arm straight for the whole movement.
- Then, slowly lower the dumbbell back down to above your hip.
- Continue to do it again with one arm to achieve your desirable number of repetitions, then switch sides and repeat util you have done a complete set.
Video Tutorial
Incline Dumbbell One Arm Lateral Raise Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Levator Scapulae
- Trapezius – Upper
- Wrist Extensors
Antagonist Stabilizers
- None
Benefits of Incline Dumbbell One Arm Lateral Raise
The Incline Dumbbell One Arm Lateral Raise is an effective exercise for targeting the Deltoid – Lateral, and is an excellent addition to any strength training or fitness routine. This exercise works to strengthen and build the lateral deltoid, which helps to improve overall shoulder stability and posture. By performing this exercise regularly, you can reduce the risk of shoulder injury and improve your range of motion. Additionally, this exercise can help to create a more balanced look between the front and side of the shoulders. With regular practice, you can expect to see increased strength and definition in the lateral deltoid, as well as improved overall shoulder health.
Tips for Performing Incline Dumbbell One Arm Lateral Raise
If you desire to enjoy the optimum muscle growth, you must abide by these powerful tips. Furthermore, whenever you desire to thwart the probability of an injury, you would be wise to adopt these tips.
- Always Keep Your Abs Tight. For most exercises, you should support your back bone by flexing your abs to increase your inner pressure all around your spine.
- Selecting Your Recovery Period To Be Small, But You Will Nonetheless Accomplish A Solid Whole Set. Every time your rest period is to small you could be unable to accomplish your whole set, in the event it is way too prolonged you can be merely being inefficient.
- Execute The Minimum 3 Of 8-20 Repetitions For Muscle Bulk. Now there are many theories about how Hypertrophy is triggered, they all agree with the fact that sets of 60-80% within your 1RM can resulted in increased muscle size.
- Slow Each Repetition Down For Greater Strength Gains. When you raise the time under tension you are working your muscles longer and they will respond by gaining toned muscles. You can accomplish this without raising the resistance by doing slow reps roughly 4 – 6 seconds flexing and pause then 4 – 6 seconds expanding.
Benefits and Tips Video
Frequent Mistakes To Avoid
You will need to keep from making these regular errors to have solid form and build muscle. Additionally, when you steer clear of these mistakes you will lower the chance of developing injuries.
- Avoid The Urge To Forget About Recovery Days. Over-training might actually help to make you less strong in lieu stronger.
- Stop Trying To By Pass Your Warm-Up. Warming up your Muscle tissue is the Fastest way to prevent personal injury.
- Try Not To Miss Your Cooldown. You will likely minimize your restoration period and greatly reduce soreness for those who perform a proper cool-down.
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Variations and Complementary Exercises
If the incline dumbbell one arm lateral raise is too difficult or you’d like to work the same muscles in different ways, there are several variations, complementary, and alternative exercises that can help. Below are several of these exercises.
Incline Dumbbell Raise
The Incline Dumbbell Raise is a great complementary exercise to the Incline Dumbbell One Arm Lateral Raise. This exercise targets the same muscle groups as the lateral raise, but with a different angle. The incline dumbbell raise is performed on an incline bench, and the lifter raises both dumbbells up to shoulder height in a controlled motion. This helps to build strength and stability in the shoulders and back muscles. Additionally, it can be used as an alternative exercise for those who may not be able to perform the lateral raise due to injury or limited mobility.
Incline Dumbbell Rear Lateral Raise
The Incline Dumbbell Rear Lateral Raise is a great exercise to add to your shoulder routine. It is a complementary exercise to the Incline Dumbbell One Arm Lateral Raise, as it works the rear deltoids and upper back muscles that are not as heavily engaged in the One Arm Lateral Raise. It also helps to balance out the development of the shoulder muscles, since the One Arm Lateral Raise primarily works the front deltoids. The Incline Dumbbell Rear Lateral Raise is an excellent alternative for those who want to work their shoulders from different angles or who want to avoid strain on the shoulder joints. Additionally, this exercise can help to improve posture and increase strength in your shoulder muscles.
Incline Dumbbell Rotating Lateral Raise
The Incline Dumbbell Rotating Lateral Raise is a great complement or alternative to the Incline Dumbbell One Arm Lateral Raise. This exercise is done by standing with the feet shoulder-width apart and holding two dumbbells at your sides. Keeping your elbows slightly bent, you will raise the dumbbells out to the side, rotating your wrists so that the palms face forward. As you lift the weights up, externally rotate your shoulders and feel the contraction in your lateral deltoid. This exercise targets the same muscles as the Incline Dumbbell One Arm Lateral Raise, but provides an additional challenge due to the rotation of the arms and shoulders.
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Incline Dumbbell Single Arm Rear Lateral Raise
The Incline Dumbbell Single Arm Rear Lateral Raise is a great complementary or alternative exercise to the Incline Dumbbell One Arm Lateral Raise. This exercise strengthens the rear deltoids, rhomboids, and trapezius muscles, while also engaging the middle back and core. It is done by sitting on an incline bench with a dumbbell in one hand, then lifting the weight up and out to the side while keeping your elbow slightly bent. To make the exercise more challenging you can use heavier weights or increase the incline of the bench. With this exercise, you can focus on strengthening your back muscles while also getting a good stretch in your shoulders.
Lateral Raises With Bands
Lateral Raises With Bands can be a great alternative or complementary exercise for the Incline Dumbbell One Arm Lateral Raise. This exercise can help you to target the same muscles as the incline dumbbell one arm lateral raise, but with a different resistance. The bands offer an unstable surface to work against and can help to engage your core while performing the exercise. Furthermore, lateral raises with bands allow you to perform the exercise with a wider range of motion than with dumbbells, helping to further engage the muscles of the shoulders and upper back.
Lever Lateral Raise (Machine)
The Lever Lateral Raise (Machine) is an excellent complementary or alternative exercise to the Incline Dumbbell One Arm Lateral Raise. This machine uses a lever system to allow you to move the weight in a single plane of motion, thus making it easier to control the weight and to make sure you are getting the proper form. The lever machine also offers more support to your joints and muscles, which can be beneficial if you are experiencing any discomfort while performing the Incline Dumbbell One Arm Lateral Raise. Additionally, the Lever Lateral Raise (Machine) allows you to target the same muscles as the Incline Dumbbell One Arm Lateral Raise, but with less stress on your joints and muscles.
Find More Shoulders Exercises Here
Opposing Complementary Exercises
You can also use exercises to work opposing muscles groups in order to achieve a balanced workout. Here are some exercises to complement the Incline Dumbbell One Arm Lateral Raise by targeting the opposing muscle groups:
Barbell Bench Press
The barbell bench press is a great complimentary exercise to the incline dumbbell one arm lateral raise, as it works the opposing muscle group. The barbell bench press works the chest and front shoulders, while the incline dumbbell one arm lateral raise works the back and side shoulders. This combination of exercises allows for a full workout of the shoulder muscles, giving you a well-rounded and strong upper body. Additionally, the barbell bench press is a great exercise for developing muscular strength and size, while the incline dumbbell one arm lateral raise is excellent for increasing muscular endurance.
Decline Dumbbell Bench Press
The Decline Dumbbell Bench Press is the perfect complement to the Incline Dumbbell One Arm Lateral Raise, as it works the opposing muscle group. The Decline Dumbbell Bench Press helps to strengthen the chest, shoulders and triceps, while the Incline Dumbbell One Arm Lateral Raise focuses on the upper back and deltoids. By pairing these two exercises together, you can create an effective full body workout that will help to tone and define all of your major muscle groups.
Barbell Wide Bench Press
The Barbell Wide Bench Press is a great complementary exercise to the Incline Dumbbell One Arm Lateral Raise as it works the opposing muscle group. The Barbell Wide Bench Press works the chest, shoulders, and triceps, while the Incline Dumbbell One Arm Lateral Raise works the shoulders, back, and biceps. By completing both exercises in a workout routine, you will be able to build a balanced upper body strength and create a more aesthetically pleasing physique. Both exercises are essential for any fitness enthusiast who wants to maximize their gains.
Elevate Your Shoulder Game
If you want to develop strong and defined shoulders, you need to incorporate exercises that target the deltoid muscles. One great way to do this is by adding incline dumbbell one arm lateral raises to your workout routine. This exercise specifically targets the middle and rear deltoids, helping you build a well-rounded set of shoulders. By using the incline bench, you will increase the range of motion and engage your stabilizing muscles as you lift the weight. Be sure to use proper form and start with a light weight before increasing the load.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Dumbbell Exercises
