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Incline Lateral Raise - Instructions, Variations & Alternatives

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Muscles involved

  • Deltoids
  • Trapezes

Also known as

  • Sideway Incline Lateral Raise

The Incline Side Raise is a good variant of the standard shoulder Lateral Raise performed with a cable machine. Being side inclined better involves the outside of the deltoid muscle, which is responsible for the first 30 degrees of the movement and it’s a great way to add some variety to your shoulder routine.

How to perform

Incline Lateral Raise - Starting Position

Incline Lateral Raise - Starting Position

Incline Lateral Raise - Muscle Under Tension

Incline Lateral Raise - Muscle Under Tension

  1. Set up & Starting position (side incline on a bench)
    Set up an incline bench to a 30-45 degree angle and grasp a light weight in one hand. Lie down onto the bench with one side of your body firmly pressed against the pad. Hold the weight next to your side with your palm facing your thigh. Pull your shoulders down and back, engage your core, keep your head facing forward and neck and spine neutral.

  2. Concentric phase
    Lift the weight up in a wide bow without momentum until your arm is in one line with your shoulders (upper arm and upper body in a 90 degree angle).

  3. Isometric hold (optional) - Hold the tension for a second at the top position.

  4. Eccentric phase
    Lower the weight down under control and then, without resting the weight on your thigh, repeat the movement for the desired number of repetitions. Switch sides and repeat.

Exercise Alternatives