Incline Dumbbell One Arm Lateral Raise – Your Simple How to Guide

Incline Dumbbell One Arm Lateral Raise is certainly a unique and effective lift to train your shoulders. Are you looking for a deltoids isolation exercise that you haven’t done before? This lift might be just that, you’ll want this how to guide to help ensure you have great technique from the start.

Incline Dumbbell One Arm Lateral Raise Exercise Summary

  • Primary Muscles Worked: Deltoid – Lateral
  • Other Muscles (Secondary) Worked: 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 Procedure

  • 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.

Muscles Used

Target (Agonist)

  • Deltoid, Lateral


  • Deltoid – Anterior
  • Serratus Anterior
  • Supraspinatus
  • Trapezius – Lower
  • Trapezius – Middle

Dynamic Stabilizers

  • None


  • Levator Scapulae
  • Trapezius – Upper
  • Wrist Extensors

Antagonist Stabilizers

  • None


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.

Get More Bodybuilding Tips Here.

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.

To Avoid More Bodybuilding Mistakes Look Here.

Incline Dumbbell One Arm Lateral Raise Recap

You finally be ready to implement incline dumbbell one arm lateral raise perfectly. Right now your following level is to utilize incline dumbbell one arm lateral raise as an aspect of a long term exercise routine to build-up your Deltoid.

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