Single Arm Dumbbell Incline Bench Powell Raise

Instructions for proper form

1. Adjust the bench to an incline position before lying down. 2. Lie on your side on the bench, ensuring your body is aligned from head to toe. 3. Hold a dumbbell in your hand (the arm positioned above your body) with a neutral grip. 4. Keep your elbow slightly bent, engaging your core for stability. 5. Lift the dumbbell towards the ceiling in a controlled manner, leading with your elbow. 6. Raise the dumbbell until your arm is about parallel to the floor, then slowly return to the starting position. 7. Repeat for the desired number of repetitions.

Common mistakes to avoid

1. Lifting the dumbbell too quickly, which can compromise form. 2. Allowing the elbow to flare out too much or totally straightening the arm. 3. Not engaging the core, which can lead to instability. 4. Lifting the dumbbell too high, which may put excess strain on the shoulder joint.

Benefits

Specific benefits of the exercise

1. Isolates the posterior deltoids while also engaging stabilizing muscles in the shoulder girdle. 2. Improves shoulder stability and control. 3. Enhances muscular endurance and strength in the shoulders.

Expected results and timeframe

With consistent practice (2-3 times a week), you may start noticing improvements in shoulder strength and stability within 4-6 weeks..

Who this exercise is best for

This exercise is best for novice lifters looking to strengthen their shoulder muscles, athletes focused on shoulder stability, or individuals recovering from shoulder injuries (with professional guidance).

Scientific studies supporting its effectiveness

Research indicates that targeted shoulder exercises, including the Powell Raise, can enhance scapular stability and shoulder joint health (Source: Journal of Shoulder and Elbow Surgery, 2020).

Variations

Beginner modifications

1. Use a lighter dumbbell or even just bodyweight for learning form. 2. Perform the exercise seated if balance is an issue.

Advanced progressions

1. Increase the weight of the dumbbell. 2. Add a pause at the top of the movement for additional shoulder engagement. 3. Incorporate resistance bands for varying tension.

Integrations

Complementary exercises

Shoulder Press, Lateral Raises, Rear Delt Fly.

Super set recommendations

Pair with Push-ups or Plank Holds to combine stabilization and strength training.

Sample workout routines

1. Warm-up: Arm circles and light dynamic stretches. 2. Main Set: 3 sets of 10-12 Single Arm Dumbbell Incline Bench Powell Raises, 3 sets of Shoulder Press. 3. Cool Down: Stretching focused on shoulder flexibility.

Exercise combinations

Combine with unilateral Dumbbell Rows or Lateral Raises for complete shoulder workouts.

Best time to do this exercise in your workout

Best performed early in your workout routine after a proper warm-up, as a primary shoulder exercise to maximize strength gains.