One-Arm Incline Lateral Raise

طريقة الأداء

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.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.