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

Ranked Dumbbell Incline One Arm Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline 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

   

   1. Seated Side Lateral Raise

   86% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
   2. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
   3. Lower the dumbbells back down slowly to the starting position as you inhale.
   4. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Movement: raise, the same as the Dumbbell Incline One Arm Lateral Raise
   • Primary muscle: delts, the same as the Dumbbell Incline One Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Incline One Arm Lateral Raise
   • Body position: seated, the same as the Dumbbell Incline One Arm Lateral Raise
   • Balance: harder to stay steady on than the Dumbbell Incline One Arm Lateral Raise
2. 

   Progression

   2. One-arm Incline Lateral Raise

   93% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the delts.

   How to perform this exercise

   1. Lie 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. Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
   3. While 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. While inhaling lower the weight across your body back into the starting position.
   5. Repeat the movement for the prescribed amount of repetitions.
   6. Switch arms and repeat the movement.

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

   Why this matches

   • Movement: raise, the same as the Dumbbell Incline One Arm Lateral Raise
   • Primary muscle: delts, the same as the Dumbbell Incline One Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Incline One Arm Lateral Raise
   • Body position: seated, the same as the Dumbbell Incline One Arm Lateral Raise
   • Balance: harder to stay steady on than the Dumbbell Incline One Arm Lateral Raise
3. Play demonstration

   Progression

   3. Dumbbell Lying One Arm Deltoid Rear

   87% 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.

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

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Incline One Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Incline One Arm Lateral Raise
   • Body position: lying face down, not seated
4. Play demonstration

   4. Dumbbell One Arm Lateral Raise With Support

   84% 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.
   6. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   7. 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

   • Movement: raise, the same as the Dumbbell Incline One Arm Lateral Raise
   • Primary muscle: delts, the same as the Dumbbell Incline One Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Incline One Arm Lateral Raise
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Dumbbell Incline One Arm Lateral Raise
5. 

   5. Single Dumbbell Raise

   84% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.
   2. Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
   3. Return to the starting position and repeat for the recommended amount of repetitions.

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

   Why this matches

   • Movement: raise, the same as the Dumbbell Incline One Arm Lateral Raise
   • Primary muscle: delts, the same as the Dumbbell Incline One Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Incline One Arm Lateral Raise
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Dumbbell Incline One Arm Lateral Raise
6. Play demonstration

   Progression

   6. Dumbbell One Arm Lateral Raise

   84% 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.
   6. Repeat for the desired number of repetitions, then switch to the other arm.

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

   Why this matches

   • Movement: raise, the same as the Dumbbell Incline One Arm Lateral Raise
   • Primary muscle: delts, the same as the Dumbbell Incline One Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Incline One Arm Lateral Raise
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Dumbbell Incline One Arm Lateral Raise
7. Play demonstration

   7. Dumbbell Lateral Raise

   83% 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.

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

   Why this matches

   • Movement: raise, the same as the Dumbbell Incline One Arm Lateral Raise
   • Primary muscle: delts, the same as the Dumbbell Incline One Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Incline One Arm Lateral Raise
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Dumbbell Incline One Arm Lateral Raise
8. 

   Progression

   8. Front Incline Dumbbell Raise

   83% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.
   2. Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position.
   3. Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. Tip: Keep your head resting down against the bench and your legs on the floor at all times.
   4. Lower the arms back to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Movement: raise, the same as the Dumbbell Incline One Arm Lateral Raise
   • Primary muscle: delts, the same as the Dumbbell Incline One Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Incline One Arm Lateral Raise
   • Body position: seated, the same as the Dumbbell Incline One Arm Lateral Raise
9. Play demonstration

   9. Dumbbell Seated Lateral Raise

   83% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
   2. Keep your back straight and core engaged.
   3. Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground.
   4. Pause for a moment at the top, then slowly lower the dumbbells 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

   • Primary muscle: delts, the same as the Dumbbell Incline One Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Incline One Arm Lateral Raise
   • Body position: seated, the same as the Dumbbell Incline One Arm Lateral Raise
10. Play demonstration

    10. Dumbbell Lateral To Front Raise

    83% 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 engage your core.
    3. Raise your arms out to the sides until they are parallel to the ground, 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. Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
    6. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches

    • Movement: raise, the same as the Dumbbell Incline One Arm Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell Incline One Arm Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Incline One Arm Lateral Raise
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Incline One Arm Lateral Raise