One-Arm Incline Lateral Raise

What it is

This is an isolation movement that targets the lateral head of your deltoid muscles. By performing it on an incline bench, you stabilize your body and minimize momentum, allowing for a more focused contraction. You'll use a dumbbell to lift your arm out to the side, directly engaging your shoulder muscles.

Technique tips

• Keep your working shoulder pressed against the incline bench.
• Begin with the dumbbell extended forward, parallel to the floor.
• Keep the dumbbell parallel to the floor throughout the movement.
• Lift the dumbbell straight up until it points to the ceiling.
• Briefly pause at the peak to maximize your shoulder contraction.
• Exhale as you lift, then inhale as you slowly lower the weight.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.