IsolationDumbbell
Incline Bent Over Dumbbell Lateral Raise
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Set an incline bench to 30-45 degrees and lie chest-down on the bench
- Hold a dumbbell in each hand with arms hanging straight down, palms facing each other
- Plant your feet firmly on floor and keep chest pressed against bench throughout
- Raise the dumbbells out to sides in a wide arc, leading with your elbows
- Raise until upper arms are parallel to floor or slightly above
- Squeeze your rear delts hard at the top for 1 second
- Maintain a slight bend in elbows throughout the movement
- Slowly lower the dumbbells back to starting position taking 2-3 seconds
💡Coaching Cues
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Lead with your elbows, raising them higher than your wrists
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Keep a fixed, slight bend in your elbows throughout - do not straighten or curl
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Raise to parallel or slightly above for optimal rear delt activation
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Squeeze your rear delts at the top for 1 second
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Control the descent slowly, taking 2-3 seconds to maintain tension
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Keep your chest pressed firmly against the bench for stability
⚠️Common Mistakes
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Straightening your arms completely - turns it into a different exercise
