Incline Lateral Raises

Incline Lateral Raises are a shoulder exercise and primarily target the lateral deltoids. To a lesser degree, they also work the anterior deltoids and the upper trapezius.

Equipment

Dumbbells

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

Incline Lateral Raises are a highly effective isolation exercise designed to target the lateral deltoid muscles, contributing to broader and more defined shoulders. By performing this movement on an incline bench, you can achieve a greater range of motion and maintain constant tension on the deltoids, which can lead to enhanced muscle activation and hypertrophy. This exercise is particularly beneficial for those looking to improve shoulder aesthetics and strength, as it minimizes the involvement of the trapezius muscles, allowing for more focused deltoid engagement. Incorporating Incline Lateral Raises into your shoulder routine can help in achieving balanced and well-rounded shoulder development.

Execution

How to Execute Incline Lateral Raises

Setup

  1. Adjust an incline bench to a 30-45 degree angle.
  2. Grab a pair of dumbbells with a neutral grip (palms facing each other).
  3. Lie face down on the bench with your chest and stomach supported, allowing your arms to hang down naturally.
  4. Ensure your feet are firmly planted on the ground for stability.

Execution

  1. Begin with your arms fully extended and dumbbells hanging straight down.
  2. With a slight bend in your elbows, raise the dumbbells out to your sides until your arms are parallel to the floor. Your elbows should lead the movement.
  3. Pause briefly at the top of the movement, ensuring you feel the contraction in your shoulder muscles.
  4. Slowly lower the dumbbells back to the starting position in a controlled manner.
  5. Repeat for the desired number of repetitions.

Finishing

  1. After completing your set, carefully lower the dumbbells to the floor.
  2. Stand up slowly from the incline bench to avoid dizziness.
  3. Take a moment to stretch your shoulders and arms to aid in recovery.

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