10 Best Dumbbell Lying One Arm Rear Lateral Raise Alternatives for Limited Gear
If you can't do the dumbbell lying one-arm rear lateral raise, use other transverse-abduction moves like the bent-over rear-delt raise, cable rear delt fly, face pull, or prone incline rear raises. Cue: hinge at the hips, keep a neutral spine, lead with the elbow to load the posterior deltoid and retract the scapula.
Original Exercise: Dumbbell Lying One Arm Rear Lateral Raise
How to Perform Dumbbell Lying One Arm Rear Lateral Raise
- Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
- Keep your arm straight and lift the dumbbell out to the side, away from your body.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Best Dumbbell Lying One Arm Rear Lateral Raise Alternatives
1. Dumbbell Lying One Arm Deltoid Rear
99.9% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
- Extend your arm straight down towards the floor, keeping it close to your body.
- Raise your arm up and back, squeezing your shoulder blade towards your spine.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
2. Dumbbell Incline One Arm Lateral Raise
95% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in one hand, resting it on your thigh.
- Lean forward and position your upper arm against the inside of your thigh.
- Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down.
- Continue lifting until your arm is parallel to the floor.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
3. Bent Over Dumbbell Rear Delt Raise With Head On Bench
93% MatchHow to perform this exercise
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- 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.
- 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.
- After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- Repeat the recommended amount of repetitions.
4. Dumbbell Lying Rear Lateral Raise
93% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
5. Dumbbell Incline T-raise
93% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward and let your arms hang straight down, perpendicular to the floor.
- Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
6. Dumbbell One Arm Reverse Fly (with Support)
89.2% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing inwards.
- Lean forward and place your free hand on the bench for support.
- Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
7. Dumbbell One Arm Lateral Raise With Support
89.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
- Place your other hand on a stable surface, such as a bench or wall, for support.
- Keep your back straight and engage your core.
- Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
8. Dumbbell One Arm Lateral Raise
88.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Keep your back straight and your core engaged throughout the exercise.
- Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
9. Dumbbell Incline Y-raise
83% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows.
- Raise your arms out to the sides and up in a Y shape until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Scaption
82.7% MatchHow to perform this exercise
- This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
- Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
- Continue until your arms are parallel to the ground, and then return to the starting position.
Why You Might Need a Dumbbell Lying One Arm Rear Lateral Raise Alternative
You may substitute this exercise for several reasons: no adjustable bench to lie on, shoulder irritation when abducting under load, or a need for greater load management and progressive overload. Some lifters prefer bilateral or standing variants to engage spinal stabilizers and scapular movers differently. Biomechanically, the lying one-arm raise isolates transverse shoulder abduction and posterior deltoid fibers; substitutes like face pulls or cable reverse flys shift demand to scapular retraction and external rotation, reducing impingement risk. Technique cue: choose a substitute that lets you pause at peak contraction—keep elbows high, lead with the hands, and maintain scapular depression to emphasize posterior deltoid activation while limiting upper trapezius compensation.
How to Choose the Right Substitute
Select a substitute based on equipment, pain patterns, and training goals. If you have cables or bands, a single-arm cable rear delt fly (95% match) provides constant tension and allows transverse abduction in the scapular plane; cue: set the pulley at chest height, step back until tension, and lead with the elbow to 90° of abduction. If you lack equipment, a prone T-raise on an incline bench or floor emphasizes posterior deltoid and mid-trap activation while minimizing shoulder impingement. Prioritize variants that let you control the eccentric phase, maintain scapular retraction, and progressively overload via load, reps, or tempo to stimulate hypertrophy.
Frequently Asked Questions
What muscles does Dumbbell Lying One Arm Rear Lateral Raise work?
The primary target is the posterior deltoid; the motion also recruits the middle trapezius and rhomboids for scapular retraction. Cue: initiate the raise from the posterior deltoid with a slight external rotation and lead with your elbow to maximize transverse abduction.
What is the best bodyweight alternative to Dumbbell Lying One Arm Rear Lateral Raise?
The best bodyweight alternative is the prone T-raise (or Y/T sequence) on the floor — lie face down, thumbs up, and lift arms to horizontal while squeezing the scapulae. This stresses the posterior deltoid and mid-traps without external load and teaches proper scapular mechanics.
Can I build muscle without doing Dumbbell Lying One Arm Rear Lateral Raise?
Yes—you can build shoulder muscle using other transverse-abduction and external-rotation movements such as face pulls, bent-over rear-delt raises, and cable reverse flies. Use controlled eccentrics, pause at peak contraction, and apply progressive overload (8–15 reps or higher volume) to stimulate hypertrophy.
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