One-Arm Dumbbell Incline Lateral Raise
Strength
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Body Part: Shoulders
Description
The Dumbbell Incline One Arm Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It is performed on an incline bench, allowing for a greater range of motion and increased muscle activation. This exercise helps in building shoulder width and improving overall shoulder aesthetics.
How to Perform
- Set an incline bench to a 30-45 degree angle.
- Sit sideways on the bench with your non-working side against the backrest.
- Hold a dumbbell in your working hand with a neutral grip, arm hanging down naturally.
- Keep your core engaged and maintain a slight bend in your elbow.
- Raise the dumbbell out to the side until your arm is parallel to the floor.
- Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions and switch arms.
What Muscles Work
Primary Muscle:
Tips
- Ensure your movements are controlled to maximize muscle engagement.
- Avoid using momentum; focus on using the deltoid to lift the weight.
- Keep your torso stable and avoid leaning or twisting during the exercise.
- Exhale as you lift the dumbbell and inhale as you lower it.
- Start with a lighter weight to master form before increasing resistance.
Common Mistakes
- Using too much weight, leading to swinging and loss of control.
- Allowing the shoulder to shrug, reducing isolation of the lateral deltoid.
- Failing to maintain a slight bend in the elbow, causing joint strain.
- Raising the arm too high, engaging the trapezius instead of the deltoid.
- Not keeping the torso stable against the bench, causing unnecessary movement.
- Performing the movement too quickly, reducing muscle engagement.
- Allowing the wrist to bend, leading to improper force distribution.
- Neglecting to keep the palm facing down, altering the target muscle group.
Recommended Exercises
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