Incline Bench Single Arm Dumbbell Lateral Raise
In SetGrip: Dumbbell Lateral Raise (Incline Bench, Single Arm)
Bracing your body against an incline bench and raising one dumbbell at a time shifts real tension into the bottom half of the raise, the part a standing lateral barely loads. One arm per set also means a strong side cannot quietly cover for a weak one, which suits lifters chasing evenly built shoulders.
How to do the Incline Bench Single Arm Dumbbell Lateral Raise
- 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.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Incline Bench Single Arm Dumbbell Lateral Raise work?
The Incline Bench Single Arm Dumbbell Lateral Raise primarily works the delts. It also involves the traps and triceps, which assist the movement and stabilise the joints.
Is the Incline Bench Single Arm Dumbbell Lateral Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Bench Single Arm Dumbbell Lateral Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline Bench Single Arm Dumbbell Lateral Raise?
If you cannot do the Incline Bench Single Arm Dumbbell Lateral Raise, try the Single Arm Dumbbell Lateral Raise, the Incline Bench Dumbbell Front Raise or the Dumbbell Lateral to Front Raise. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Bench Single Arm Dumbbell Lateral Raise, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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