Exercise guide
One-Arm Incline Lateral Raise
The One-Arm Incline Lateral Raise is performed while lying sideways against an incline bench. The supported position limits torso momentum and places the shoulder under tension as the arm moves from across the body toward the ceiling.
Training context
How the Incline Lateral Raise Differs
Unlike a standing lateral raise, this variation begins with the arm crossing the torso and uses the bench to stabilize the body. The resistance and shoulder angle also change throughout the arc.
Use a light dumbbell and stop at the highest position the shoulder can reach comfortably. The arm does not need to be forced into an exact vertical line.
Technique overview
Keep the supported shoulder against the bench
Lie securely on one side with the dumbbell held in the upper arm. Raise the arm away from the torso through a smooth arc while maintaining a soft elbow bend. Pause before the shoulder shrugs or rolls, then lower across the body under control and repeat on the other side.
Treat this as an overview and use a range, pace, and setup you can control.