Animated GIF · Available via API
gif_boxDumbbell Incline One Arm Lateral Raise
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Dumbbell Incline One Arm Lateral Raise is a beginner single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Trapezius and Triceps.
list_alt Step-by-Step Instructions
Sit on an incline bench with a dumbbell in one hand, resting it on your thigh.
Lean forward and position your upper arm against the inside of your thigh.
Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down.
Continue lifting until your arm is parallel to the floor.
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions, then switch to the other arm.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Delts — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Dumbbell Incline One Arm Lateral Raise is classified as a Beginner strength exercise, so beginners and anyone new to training Shoulders can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Shoulders movements in a balanced routine.
grid_view More Shoulders Exercises
Use this data in your app
Access Dumbbell Incline One Arm Lateral Raise and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Shoulders exercises