Library / Lateral Deltoid
Dumbbell Incline One-Arm Lateral Raise
Dumbbell · Isolation · Isolation
Lateral Deltoid Traps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Lateral Deltoid
- Secondary muscles
- Traps
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Hold the weights by your sides with a slight forward lean at the hips and soft elbows.
- Raise the weights out to your sides leading with your elbows, keeping your pinkies slightly higher than your thumbs.
- Lift until your arms reach shoulder height, pausing for a split-second to isolate the medial deltoid.
- Lower slowly over 3 seconds, stopping just before the weights touch your hips to maintain constant tension.
Joint & safety considerations
No specific joint contraindications are flagged for Dumbbell Incline One-Arm Lateral Raise. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable Lateral Raise | Cable swap | Cable |
| Cable Leaning Lateral Raise | Cable swap | Cable |
| Cable One Arm Lateral Raise | Cable swap | Cable |
| Lever Lateral Raise with Chest Support | Machine swap | Machine |
| Lever Standing Lateral Raise | Machine swap | Machine |
| Machine Lateral Raise | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.