One-Arm Incline Lateral Raise

How to do it

1. 01Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.
2. 02Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
3. 03While keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight up until it is pointing at the ceiling. Tip: Exhale as you perform this movement. Hold the dumbbell in the position and feel the contraction in the shoulders for a second.
4. 04While inhaling lower the weight across your body back into the starting position.
5. 05Repeat the movement for the prescribed amount of repetitions.
6. 06Switch arms and repeat the movement.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.