10 Best Dumbbell Incline One Arm Lateral Raise Alternatives for Home Gyms

What can you do instead of the Dumbbell Incline One Arm Lateral Raise? Use standing or seated lateral raises, cable lateral raises, band lateral raises, or two-arm incline lateral raises. Cue: lead with your elbow, keep a 10–20° elbow bend and lift the humerus to about shoulder height to maximize lateral deltoid activation.

Original Exercise: Dumbbell Incline One Arm Lateral Raise

Dumbbell Incline One Arm Lateral Raise
Primary Muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Trapezius, Triceps
How to Perform Dumbbell Incline One Arm Lateral Raise
  1. Sit on an incline bench with a dumbbell in one hand, resting it on your thigh.
  2. Lean forward and position your upper arm against the inside of your thigh.
  3. Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down.
  4. Continue lifting until your arm is parallel to the floor.
  5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the other arm.

Best Dumbbell Incline One Arm Lateral Raise Alternatives

Best Match
Dumbbell Lying One Arm Deltoid Rear

1. Dumbbell Lying One Arm Deltoid Rear

95% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
  2. Extend your arm straight down towards the floor, keeping it close to your body.
  3. Raise your arm up and back, squeezing your shoulder blade towards your spine.
  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 arms.
Dumbbell Lying One Arm Rear Lateral Raise

2. Dumbbell Lying One Arm Rear Lateral Raise

95% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
  2. Keep your arm straight and lift the dumbbell out to the side, away from your body.
  3. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  4. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Lying Rear Lateral Raise

3. Dumbbell Lying Rear Lateral Raise

88% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
  2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
  3. Engaging your shoulder muscles, lift 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.
Dumbbell Incline T-raise

4. Dumbbell Incline T-raise

88% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
  2. Lean forward and let your arms hang straight down, perpendicular to the floor.
  3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
  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.
Bent Over Dumbbell Rear Delt Raise With Head On Bench

5. Bent Over Dumbbell Rear Delt Raise With Head On Bench

88% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
  2. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
  3. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
  4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  5. Repeat the recommended amount of repetitions.
Dumbbell One Arm Reverse Fly (with Support)

6. Dumbbell One Arm Reverse Fly (with Support)

84.2% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with your palm facing inwards.
  3. Lean forward and place your free hand on the bench for support.
  4. Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
  5. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
Dumbbell One Arm Lateral Raise With Support

7. Dumbbell One Arm Lateral Raise With Support

84.1% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
  2. Place your other hand on a stable surface, such as a bench or wall, for support.
  3. Keep your back straight and engage your core.
  4. Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
  5. Continue lifting until your arm is parallel to the ground.
Dumbbell One Arm Lateral Raise

8. Dumbbell One Arm Lateral Raise

83.9% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
  2. Keep your back straight and your core engaged throughout the exercise.
  3. Raise the 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.
Dumbbell Lateral Raise

9. Dumbbell Lateral Raise

83.4% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
  2. Keep your back straight and engage your core.
  3. Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
  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.
Dumbbell Incline Rear Lateral Raise

10. Dumbbell Incline Rear Lateral Raise

83% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Set up an incline bench at a 45-degree angle.
  2. Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
  3. Extend your arms straight down with your palms facing each other.
  4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
  5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.

Why You Might Need a Dumbbell Incline One Arm Lateral Raise Alternative

You may swap the incline one-arm lateral raise due to shoulder impingement, limited equipment, or a need for greater load progression. An incline single-arm variation stresses the lateral deltoid with a specific humeral abduction vector; alternatives change that vector while preserving deltoid activation. If you have rotator cuff pain, choose cable or band lateral raises that allow smoother tension and easier load modulation. If you lack an adjustable bench, select standing or seated variations to maintain scapular control. Cue: maintain scapular retraction and lead with the elbow to keep stress on the lateral head while protecting the AC joint.

How to Choose the Right Substitute

Select a substitute based on pain tolerance, equipment, and training goal. For strict lateral deltoid isolation and joint-friendly tension curves, pick cable lateral raises and set the pulley at mid-chest; hinge slightly and keep the wrist neutral. For progressive overload with simple equipment, perform two-arm seated dumbbell lateral raises with a 1–2 second eccentric and strict form to emphasize mechanical tension. If unilateral control and core stability matter, use single-arm band raises and step back to increase resistance. Always prioritize a 10–20° elbow bend and lift to about 90° shoulder abduction to target the lateral head.

Frequently Asked Questions

What muscles does Dumbbell Incline One Arm Lateral Raise work?

The exercise primarily targets the lateral (middle) deltoid via humeral abduction while the supraspinatus assists at the start of the lift. Maintain a slight elbow bend and lead with the elbow to keep tension on the lateral head and limit anterior deltoid recruitment.

What is the best bodyweight alternative to Dumbbell Incline One Arm Lateral Raise?

A controlled leaning-away lateral raise with a resistance band or bodyweight-supported side plank reach replicates the abduction vector. Cue: hinge at the waist, keep the elbow slightly bent and raise the arm to shoulder height while stabilizing the scapula to emphasize lateral deltoid activation.

Can I build muscle without doing Dumbbell Incline One Arm Lateral Raise?

Yes—you can build lateral deltoid mass using cable lateral raises, seated two-arm dumbbell raises, and progressive-band lateral work. Use consistent progressive overload, strict form with a 10–20° elbow bend, and full range to maintain mechanical tension on the lateral head.

More Exercise Alternatives

Find Alternatives for Any Exercise

Use our free tool to discover the best substitute exercises based on your available equipment and goals.

Try the Exercise Substitution Finder →

Our similarity scores are calculated using a weighted algorithm based on movement patterns, muscle activation, and biomechanics. Learn about our methodology