10 Best Cable One Arm Lateral Raise Alternatives for Home and Gym

The Cable One Arm Lateral Raise is done standing with a cable machine. Ranked closest by our scoring: the Cable Lateral Raise, the Kettlebell One Arm Military Press To The Side and the Bent Press. A harder version, the Cable Alternate Shoulder Press, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable One Arm Lateral Raise

Cable One Arm Lateral RaisePlay demonstration
Primary muscle
Delts
Equipment
Cable
Difficulty
Beginner
Type
Isolation

Secondary muscles: Traps, Triceps

How to perform Cable One Arm Lateral Raise
  1. Stand with your feet shoulder-width apart, facing the cable machine.
  2. Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable.
  3. Keep your arm straight and slowly raise it out to the side until it is parallel to the ground.
  4. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.
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Ranked Cable One Arm Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the Cable One Arm Lateral Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Cable Lateral RaisePlay demonstration

    1. Cable Lateral Raise

    85% match
    • Delts
    • Cable
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip.
    2. Keep your arms straight and your core engaged.
    3. Raise your arms out to the sides until they are parallel to the floor.
    4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: lateral raise, the same as the Cable One Arm Lateral Raise
    • Primary muscle: delts, the same as the Cable One Arm Lateral Raise
    • Equipment: a cable, the same as the Cable One Arm Lateral Raise
    • Body position: standing, the same as the Cable One Arm Lateral Raise
    • Balance: easier to stay steady on than the Cable One Arm Lateral Raise
  2. Kettlebell One Arm Military Press To The SidePlay demonstration

    2. Kettlebell One Arm Military Press To The Side

    78% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
    2. Engage your core and keep your back straight.
    3. Press the kettlebell overhead, extending your arm fully.
    4. Pause for a moment at the top, then slowly lower the kettlebell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable One Arm Lateral Raise
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable One Arm Lateral Raise
  3. Bent Press

    3. Bent Press

    78% match
    • Delts
    • Kettlebell
    • Advanced
    • Compound
    How to perform this exercise
    1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
    2. Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
    3. Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable One Arm Lateral Raise
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable One Arm Lateral Raise
  4. Dumbbell Side Lying One Hand RaisePlay demonstration

    4. Dumbbell Side Lying One Hand Raise

    76% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation

    A good swap when you have dumbbells to work with, and it still works the delts.

    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold a dumbbell in your top hand with your palm facing down.
    3. Keeping your arm straight, raise the dumbbell up to shoulder height.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable One Arm Lateral Raise
    • Equipment: free weights, not a cable
  5. Dumbbell Standing Alternate RaisePlay demonstration

    5. Dumbbell Standing Alternate Raise

    74% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
    2. Keep your back straight and your core engaged.
    3. Raise one dumbbell to the side, keeping your arm straight and your palm facing down.
    4. Continue lifting until your arm is parallel to the ground.
    5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    6. Repeat with the other arm.
    7. Alternate between arms for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable One Arm Lateral Raise
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable One Arm Lateral Raise
  6. Cable Forward RaisePlay demonstration

    6. Cable Forward Raise

    74% match
    • Delts
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Hold the cable handle with an overhand grip, palms facing down, and your arms fully extended in front of you.
    3. Keeping your arms straight, raise the cable handle up to shoulder level.
    4. Pause for a moment at the top, then slowly lower the cable handle back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable One Arm Lateral Raise
    • Equipment: a cable, the same as the Cable One Arm Lateral Raise
    • Body position: standing, the same as the Cable One Arm Lateral Raise
  7. Cable Front RaisePlay demonstration

    7. Cable Front Raise

    74% match
    • Delts
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip.
    2. Keep your back straight and your core engaged.
    3. Raise the cable handle in front of you, keeping your arms straight and your palms facing down.
    4. Continue lifting until your arms are parallel to the floor.
    5. Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable One Arm Lateral Raise
    • Equipment: a cable, the same as the Cable One Arm Lateral Raise
    • Body position: standing, the same as the Cable One Arm Lateral Raise
  8. Cable Front Shoulder RaisePlay demonstration

    8. Cable Front Shoulder Raise

    74% match
    • Delts
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip.
    2. Keep your back straight and your core engaged.
    3. Raise the cable handle in front of you, keeping your arms straight and your palms facing down.
    4. Continue lifting until your arms are parallel to the floor.
    5. Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable One Arm Lateral Raise
    • Equipment: a cable, the same as the Cable One Arm Lateral Raise
    • Body position: standing, the same as the Cable One Arm Lateral Raise
  9. Cable Alternate Shoulder PressPlay demonstration

    Progression

    9. Cable Alternate Shoulder Press

    73% match
    • Delts
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip.
    2. Position your hands at shoulder height, with your palms facing forward.
    3. Keep your core engaged and your back straight.
    4. Press one handle up and forward until your arm is fully extended.
    5. Pause for a moment at the top, then slowly lower the handle back to the starting position.
    6. Repeat with the other arm.
    7. Alternate between arms for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable One Arm Lateral Raise
    • Equipment: a cable, the same as the Cable One Arm Lateral Raise
    • Body position: standing, the same as the Cable One Arm Lateral Raise
  10. Dumbbell Alternate Side PressPlay demonstration

    10. Dumbbell Alternate Side Press

    69% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
    2. Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
    3. Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
    4. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable One Arm Lateral Raise
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable One Arm Lateral Raise

Why You Might Need a Cable One Arm Lateral Raise Alternative

You might substitute this exercise due to no cable station, shoulder pain, travel, or to vary stimulus for hypertrophy. Cables provide near-constant tension; switching to dumbbells changes torque and can reduce uncomfortable shear for impinged shoulders. Choose a variant that limits scapular elevation and keeps the arm in pure abduction to emphasize the lateral deltoid, cue: keep the scapula stable, don’t shrug, and stop the raise at 90º shoulder abduction. Substitutes let you manipulate path of motion, loading pattern, and joint stress while preserving lateral-head activation.

How to Choose the Right Cable One Arm Lateral Raise Substitute

Decide based on equipment, pain history, and training goal. For strict isolation use a seated or selectorized lateral raise to lock the scapula; for constant tension pick bands or a leaning dumbbell variation to maintain resistance through the top. If you have AC-joint or impingement symptoms, favor lighter loads and a slightly forward arm plane (30º anterior) to reduce superior humeral migration, cue: keep elbow at 10–20º flexion and avoid shrugging. Prioritize exercises that let you apply progressive overload with clean mechanics.

Cable One Arm Lateral Raise FAQ

What muscles does Cable One Arm Lateral Raise work?

The exercise targets the lateral (middle) deltoid as the primary mover, producing shoulder abduction. The supraspinatus assists the initial range; traps and serratus anterior stabilize the scapula. Cue: maintain a slight elbow bend to concentrate load on the lateral head.

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