Male model ex_GQHIHX

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Shoulders · Dumbbell

Dumbbell Incline One Arm Lateral Raise

intermediatestrengthOne side at a time

Dumbbell Incline One Arm Lateral Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Lateral Deltoid

Secondary muscles

Upper Back · Trapezius

How to do Dumbbell Incline One Arm Lateral Raise

Set an incline bench to a 45-degree angle and lie on your side with your lower arm resting on the bench. Hold a dumbbell with your upper hand, arm extended at your side with your palm facing your body.
Raise the dumbbell up in an arc motion until your arm is straight at shoulder level.
Lower the dumbbell back to the starting position with control. Repeat for the desired number of repetitions, then switch to the other side.

Form tips

Exhale as you lift the dumbbell and inhale as you lower it.
Hold the bench edge with your free hand to supportyour body during the exercise.
Maintain a slight bend in your elbow throughout the movement to reduce strain on the joint.

Dumbbell Incline One Arm Lateral Raise alternatives

Cable Bent Over One Arm Lateral Raise

Delts · beginner

Kettlebell Single Arm Lateral Raise

Delts · intermediate

Cable One Arm Front Raise

Delts · beginner

Machine Lateral Raise

Delts · beginner

More delts exercises

Dumbbell One Arm Lateral Raise

Delts · intermediate

Dumbbell Lying One Arm Rear Lateral Raise

Delts · beginner

Dumbbell One Arm Front Raise

Delts · intermediate

Dumbbell Bent Arm Lateral Raise

Delts · intermediate

Dumbbell Incline Rear Lateral Raise

Delts · intermediate

Plate Lateral Raise

Delts · intermediate

Lateral Raise Bodyweight

Delts · intermediate

Band Incline T Raise

Delts · beginner

Dumbbell Incline One Arm Lateral Raise FAQ

What muscles does Dumbbell Incline One Arm Lateral Raise work?

Dumbbell Incline One Arm Lateral Raise mainly works the delts in the shoulders (Lateral Deltoid). The upper back work as secondary muscles.

What equipment do you need for Dumbbell Incline One Arm Lateral Raise?

You need a dumbbell.

How many sets and reps of Dumbbell Incline One Arm Lateral Raise should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Incline One Arm Lateral Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Dumbbell Incline One Arm Lateral Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Incline One Arm Lateral Raise?

Other exercises for the delts include Cable Bent Over One Arm Lateral Raise, Kettlebell Single Arm Lateral Raise, Cable One Arm Front Raise and Machine Lateral Raise.

For developers

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_GQHIHX" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_GQHIHX",
  "name": "Dumbbell Incline One Arm Lateral Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_GQHIHX/mp4-720.mp4?…",
    "poster": "https://…/ex_GQHIHX/poster.jpg?…"
  }
}