Incline Lateral Raise
Primary
Shoulders
Secondary
Traps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for increased side delt stretch. The Incline Lateral Raise — a isolation pulling movement — is one of the most effective ways to train your shoulders, with secondary work on your Traps.
Everything You Need to Know About the Incline Lateral Raise
The Incline Lateral Raise is a intermediate difficulty exercise that targets your Side shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for increased side delt stretch. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Incline Lateral Raise
Primary
Secondary
Stabilizers
Incline Lateral Raise form guide
- 1
Lie sideways on an incline bench.
- 2
Hold a dumbbell in your top hand.
- 3
Let your arm hang toward the floor.
- 4
Raise the dumbbell up and out.
- 5
Lift until arm is parallel to floor.
- 6
Lower with control for optimal results.
What are the best tips for the Incline Lateral Raise?
The incline increases range of motion.
Great for side delt stretch.
Use lighter weight for optimal results.
Focus on the squeeze.
What are common Incline Lateral Raise mistakes to avoid?
Using too much weight.
Loading more weight than you can control on the Incline Lateral Raise forces compensatory movement patterns that bypass your Side shoulders. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Not going through full range.
Cutting the range of motion short on the Incline Lateral Raise means your Side shoulders never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Swinging the weight.
Bouncing or using momentum during the Incline Lateral Raise takes work away from your Side shoulders and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Is the Incline Lateral Raise right for you?
Intermediate lifters looking to progress their training.
How to Program the Incline Lateral Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps per arm. Rest 45s.
What are good alternatives to the Incline Lateral Raise?
Other Variations
- Steep Incline Lateral Raise
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Incline Lateral Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use lighter weight.
- Control the movement.