Incline Lateral Raise
Primary
Shoulders
Secondary
Traps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
Incline Lateral Raise
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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.
Muscles worked: Incline Lateral Raise
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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.
When to Use the Incline Lateral Raise
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.
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
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.
The Incline Lateral Raise is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Incline Lateral Raise, the recommended approach depends on your goals. 3 sets of 12-15 reps per arm. Rest 45s. For strength, use 8-10 reps per arm. For muscle growth, perform 12-15 reps per arm. For endurance, complete 15-20 reps per arm.
Yes, the Incline Lateral Raise can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting shoulders.
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.
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Safety Notes
- Use lighter weight.
- Control the movement.