Primary
Shoulders
Secondary
Traps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
See how Incline Lateral Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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The incline lateral raise uses gravity and body position to create tension at the bottom of the movement where standard laterals are weakest. Lying sideways on an incline bench stretches your side delt under load, which may enhance muscle growth through increased muscle damage.
When to use it
Use for increased side delt stretch.
Who it's for
Intermediate lifters looking to progress their training.
Set the bench to about 45 degrees and lie sideways with your bottom arm braced for stability. Let the dumbbell hang straight down—this is where you'll feel the stretch. Use lighter weight than standing laterals; the increased range of motion makes each rep harder.
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Also targets: traps
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Lie sideways on an incline bench.
Hold a dumbbell in your top hand.
Let your arm hang toward the floor.
Raise the dumbbell up and out.
Lift until arm is parallel to floor.
Lower with control for optimal results.
The incline increases range of motion.
Great for side delt stretch.
Use lighter weight for optimal results.
Focus on the squeeze.
Use incline lateral raises when you want to emphasize the stretched position of your side delts. They pair well with standard laterals as a contrast—incline for stretch, standing for peak contraction. Include them for variety when standard laterals feel stale.
Using too much weight.
Loading more weight than you can control on the Incline Lateral Raise often creates compensations that shift work away from your Side shoulders. Reduce the load until each rep follows the intended path.
Not going through full range.
Cutting the range of motion short on the Incline Lateral Raise can reduce the training stimulus for your Side shoulders. Use the largest comfortable range you can control without changing the intended setup.
Swinging the weight.
Bouncing or using momentum during the Incline Lateral Raise makes the movement harder to control and can shift work away from your Side shoulders. Use a load you can move smoothly through the intended range.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps per arm. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Incline Lateral Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Incline Lateral Raise
The Incline Lateral Raise primarily targets the Side shoulders, making it an effective exercise for shoulders development. Secondary muscles worked during the Incline Lateral Raise include Traps, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Incline Lateral Raise as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Incline Lateral Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Incline Lateral Raise is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Incline Lateral Raise include: Lateral Raise, Cable Lateral Raise. These exercises target similar muscle groups as the Incline Lateral Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.