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.

Cable One Arm Lateral RaiseWatch the Cable One Arm Lateral Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable One Arm Lateral Raise

The steps for the Cable One Arm Lateral Raise itself, so you can judge how close each substitute below really is.

Delts, with traps, triceps · Cable · Beginner · Isolation

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Lateral RaisePlay demonstration

    1. Cable Lateral Raise

    85% match

    Delts · Beginner · Isolation

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

    • Cable
    How to perform it
    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 · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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
  4. Dumbbell Side Lying One Hand RaisePlay demonstration

    4. Dumbbell Side Lying One Hand Raise

    76% match

    Delts · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.