Incline Side Lateral Raise

How to Perform the Incline Side Lateral Raise

Set an incline bench to approximately 30-45 degrees and lie on your side with a dumbbell in the top hand.
Let the dumbbell hang straight down toward the floor with your arm slightly bent at the elbow.
Brace your core and keep your body stable against the bench throughout the movement.
Raise the dumbbell out to the side in a wide arc, leading with your elbow, until your arm is roughly parallel with the floor.
Pause briefly at the top of the movement, squeezing the lateral deltoid.
Lower the dumbbell slowly back to the starting position under control.
Complete all reps on one side, then switch to the other side.

Using momentum or swinging the weight

Use a controlled tempo and lighter weight to isolate the lateral deltoid without body movement.

Raising the dumbbell too high above shoulder level

Stop when your arm is parallel to the floor to maintain tension on the deltoid rather than shifting to the traps.

Fully extending the elbow

Maintain a slight bend in the elbow throughout to protect the joint and keep tension on the muscle.

●Use a lighter weight than you would for standing lateral raises since the incline removes momentum.
●Focus on leading the movement with your elbow rather than your hand.
●Keep your torso pressed firmly into the bench to prevent cheating.

Strength

4-5 sets of 6-8 reps at 75-85% 1RM

Hypertrophy

3-4 sets of 10-15 reps at 60-70% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

Join 2,000,000+ lifters tracking their workouts with Stronger. Available on iOS and Android.