One-Arm Incline Lateral Raise

A beginner strength exercise for the shoulders, done with a dumbbell and a bench or box.

Movement guide

One-Arm Incline Lateral Raise

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusShoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

One-Arm Incline Lateral Raise demonstrated on the 3D figure

3D demoOne-Arm Incline Lateral RaiseBeginner · A dumbbell + A bench or box

Beginner grade (source-assigned).

Harder option

Dumbbell Lying Rear Lateral Raise demonstrated on the 3D figure

3D demoDumbbell Lying Rear Lateral RaiseIntermediate · A dumbbell + A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.
Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
While keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight up until it is pointing at the ceiling. Tip: Exhale as you perform this movement. Hold the dumbbell in the position and feel the contraction in the shoulders for a second.
While inhaling lower the weight across your body back into the starting position.
Switch arms and repeat the movement.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders.

Equipment

A dumbbell + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Cable lateral raise demonstrated on the 3D figure

3D demoCable lateral raiseBeginner · A cable machine

Dumbbell lateral raise demonstrated on the 3D figure

3D demoDumbbell lateral raiseBeginner · A dumbbell

Lateral raise to front raise demonstrated on the 3D figure

3D demoLateral raise to front raiseBeginner · A dumbbell

Seated cable lateral raise demonstrated on the 3D figure

3D demoSeated cable lateral raiseBeginner · A cable machine + A bench or box

Seated dumbbell lateral raise demonstrated on the 3D figure

3D demoSeated dumbbell lateral raiseBeginner · A dumbbell + A bench or box

Lying One-Arm Lateral Raise demonstrated on the 3D figure

3D demoLying One-Arm Lateral RaiseIntermediate · A dumbbell + A bench or box

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Questions people ask

What muscles does the One-Arm Incline Lateral Raise work?

Mainly the shoulders.

What equipment do I need for the One-Arm Incline Lateral Raise?

A dumbbell + A bench or box.

Is the One-Arm Incline Lateral Raise good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Dumbbell Lying Rear Lateral Raise.

How do I make the One-Arm Incline Lateral Raise harder?

Progress to the Dumbbell Lying Rear Lateral Raise, or add load, range or slower lowering once your form is solid.