10 Best Dumbbell Lying One Arm Deltoid Rear Alternatives for Home Workouts

Ranked Dumbbell Lying One Arm Deltoid Rear Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying One Arm Deltoid Rear 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.

1. Best match

   

   1. One-arm Incline Lateral Raise

   90% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want to work the delts with more balance to manage.

   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

   • Primary muscle: delts, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Equipment: free weights, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Body position: seated, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Lying One Arm Deltoid Rear
2. Play demonstration

   2. Dumbbell One Arm Lateral Raise With Support

   89% match

   • Delts
   • Dumbbell
   • 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 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

   • Primary muscle: delts, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Equipment: free weights, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Lying One Arm Deltoid Rear
3. 

   3. Single Dumbbell Raise

   89% 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

   • Primary muscle: delts, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Equipment: free weights, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Lying One Arm Deltoid Rear
4. Play demonstration

   4. Dumbbell One Arm Lateral Raise

   89% 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

   • Primary muscle: delts, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Equipment: free weights, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Lying One Arm Deltoid Rear
5. Play demonstration

   5. Landmine Lateral Raise

   88% match

   • Delts
   • Barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Hold the barbell with an overhand grip, resting it on the front of your shoulders.
   3. Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height.
   4. Pause for a moment at the top, then slowly lower the barbell 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 Dumbbell Lying One Arm Deltoid Rear
   • Equipment: free weights, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Lying One Arm Deltoid Rear
6. 

   6. Smith Incline Shoulder Raise

   87% match

   • Delts
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell.
   2. Using a shoulder width pronated (palms forward) grip, lift the bar from the rack and hold it straight over you with a slight bend at the elbows. This will be your starting position.
   3. As you breathe out, lift the bar up until your arms are fully extended. Note: The contraction should be felt around the shoulders.
   4. After a second pause, bring the bar back down to the starting position as you breathe in.
   5. Repeat the movement for the prescribed amount of repetitions.
   6. When you are done, place the bar back in the rack.

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

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Equipment: free weights, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Body position: lying face down, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Balance: harder to stay steady on than the Dumbbell Lying One Arm Deltoid Rear
7. Play demonstration

   7. Dumbbell Incline One Arm Lateral Raise

   87% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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.

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

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Equipment: free weights, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Body position: seated, not lying face down
8. 

   8. One-arm Side Laterals

   87% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
   2. Stand with a straight torso and have the dumbbell by your side at arm's length with the palm of the hand facing you. This will be your starting position.
   3. While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
   4. Lower the dumbbell back down slowly to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.
   6. Switch arms and repeat the exercise.

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

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Equipment: free weights, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Body position: standing, not lying face down
9. 

   9. Seated Side Lateral Raise

   83% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   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

   • Primary muscle: delts, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Equipment: free weights, the same as the Dumbbell Lying One Arm Deltoid Rear
   • Body position: seated, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Lying One Arm Deltoid Rear
10. 

    10. Side Laterals To Front Raise

    83% match

    • Delts
    • Dumbbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
    2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
    3. At the top of the exercise move the weights out in front of you, keeping your arms extended.
    4. Lower the weights with a controlled motion.
    5. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
    6. Lower the weights to the starting position.

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

    Why this matches

    • Primary muscle: delts, the same as the Dumbbell Lying One Arm Deltoid Rear
    • Equipment: free weights, the same as the Dumbbell Lying One Arm Deltoid Rear
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than the Dumbbell Lying One Arm Deltoid Rear