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

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. 

   1. One-arm Incline Lateral Raise

   90% match

   Delts · Intermediate · Isolation

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

   • Dumbbell

   How to perform it

   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 · Beginner · Isolation

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

   • Dumbbell

   How to perform it

   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 · Beginner · Isolation

4. 4. Dumbbell One Arm Lateral Raise

   89% match

   Delts · Intermediate · Isolation

5. Play demonstration

   5. Landmine Lateral Raise

   88% match

   Delts · Intermediate · Isolation

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

   • Barbell

   How to perform it

   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 · Intermediate · Isolation

7. 7. Dumbbell Incline One Arm Lateral Raise

   87% match

   Delts · Intermediate · Isolation

8. 8. One-arm Side Laterals

   87% match

   Delts · Beginner · Isolation

9. 9. Seated Side Lateral Raise

   83% match

   Delts · Beginner · Isolation

10. 10. Side Laterals To Front Raise

    83% match

    Delts · Intermediate · Isolation