10 Best Dumbbell Lying One Arm Rear Lateral Raise Alternatives for Limited Gear

The Dumbbell Lying One Arm Rear Lateral Raise is done lying face down with dumbbells. Ranked closest by our scoring: the Lying One-arm Lateral Raise, the Lying Rear Delt Raise and the Dumbbell Lying Rear Lateral Raise.

Dumbbell Lying One Arm Rear Lateral RaiseWatch the Dumbbell Lying One Arm Rear Lateral Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Lying One Arm Rear Lateral Raise

The steps for the Dumbbell Lying One Arm Rear Lateral Raise itself, so you can judge how close each substitute below really is.

Delts, with traps, rhomboids · Dumbbell · Intermediate · Isolation

  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.

The 10 Best Dumbbell Lying One Arm Rear Lateral Raise Alternatives

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

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Lying One-arm Lateral Raise

    1. Lying One-arm Lateral Raise

    99% match

    Delts · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    1. While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
    2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
    3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
    4. Slowly lower the dumbbell 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 on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Lying One Arm Rear Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Lying One Arm Rear Lateral Raise
    • Body position: lying face down, the same as the Dumbbell Lying One Arm Rear Lateral Raise
  4. Dumbbell One Arm Reverse Fly (With Support)Play demonstration

    4. Dumbbell One Arm Reverse Fly (With Support)

    91% match

    Delts · Intermediate · Isolation

    The same equipment, done seated instead.

    • Dumbbell
    How to perform it
    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.
    6. 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 Lying One Arm Rear Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Lying One Arm Rear Lateral Raise
    • Body position: seated, not lying face down
  6. Bent Over Dumbbell Rear Delt Raise With Head On Bench

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

    85% match

    Delts · Intermediate · Isolation

    The same equipment, done standing instead.

    • Dumbbell
    How to perform it
    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Lying One Arm Rear Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Lying One Arm Rear Lateral Raise
    • Body position: standing, not lying face down

Dumbbell Lying One Arm Rear Lateral Raise FAQ

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.

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