One-Arm Incline Lateral Raise

Shoulders

One-Arm Incline Lateral Raise

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePush

A dumbbell lateral raise done lying on an incline bench on your side or chest, isolating the side of the shoulder.

Strength

Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set an incline bench at about 45 degrees and lie on your side against it with a dumbbell in your top hand.
2Let the arm hang slightly in front of your body with a slight bend in the elbow.
3Brace your core.

How to perform

1Raise the dumbbell out to the side until your arm is roughly parallel to the floor.
2Pause briefly at the top.
3Lower slowly to the start.
4Finish your reps, then switch sides.