10 Best Dumbbell One Arm Lateral Raise Alternatives for Shoulder Strength
If you can't do one-arm lateral raises, use seated two-arm lateral raises, single-arm cable lateral raises, band lateral raises, leaning one-arm raises, or a machine lateral raise. Keep a 10–20° elbow bend, lift to shoulder height, and hold briefly to load the lateral deltoid while keeping the scapula stable.
Original Exercise: Dumbbell One Arm Lateral Raise
How to Perform Dumbbell One Arm Lateral Raise
- 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.
- Repeat for the desired number of repetitions, then switch to the other arm.
Best Dumbbell One Arm Lateral Raise Alternatives
1. Dumbbell One Arm Lateral Raise With Support
98.7% 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.
2. Dumbbell Scaption
92.2% 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.
3. Dumbbell Standing Around World
91.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
4. Dumbbell Lying One Arm Deltoid Rear
88.9% 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.
5. Dumbbell Lying One Arm Rear Lateral Raise
88.9% MatchHow to perform this exercise
- 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.
6. Bent Over Low-Pulley Side Lateral
87.7% MatchHow to perform this exercise
- Select a weight and hold the handle of the low pulley with your right hand.
- Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
- Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
- Slowly lower the weight back to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions and repeat the movement with the other arm.
7. Crucifix
86.7% MatchHow to perform this exercise
- In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
- Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
8. Dumbbell Lateral Raise
86.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- 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.
9. Dumbbell Lateral To Front Raise
85.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
10. Dumbbell Incline One Arm Lateral Raise
83.9% 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.
Why You Might Need a Dumbbell One Arm Lateral Raise Alternative
You might substitute the dumbbell one-arm lateral raise because of pain, limited equipment, or different training goals. Shoulder impingement or rotator cuff irritation often requires lower load and a narrower range of motion; for example, switch to a cable lateral raise and cue a slightly higher elbow to reduce supraspinatus compression. If you lack dumbbells, resistance bands replicate progressive tension while maintaining lateral deltoid activation. For hypertrophy, choose exercises that let you use controlled eccentric tempo and full scapular control to keep the lateral head under constant tension.
How to Choose the Right Substitute
Select a substitute based on available equipment, pain response, and your desired stimulus. For constant tension and smooth loading choose a cable single-arm lateral raise; cue a soft elbow and lead with the elbow to bias the lateral deltoid. If you need lower joint stress, use a band lateral raise with a slower eccentric and limited range to reduce torque at the glenohumeral joint. For stability training or higher load capacity, use the seated two-arm lateral raise to remove torso momentum and target pure shoulder abduction.
Frequently Asked Questions
What muscles does Dumbbell One Arm Lateral Raise work?
The primary target is the lateral (middle) deltoid, with secondary involvement from the anterior deltoid and supraspinatus during initial abduction. Keep a 10–20° elbow bend and lift to shoulder height to maximize lateral deltoid activation while minimizing trapezius compensation.
What is the best bodyweight alternative to Dumbbell One Arm Lateral Raise?
True bodyweight lateral abduction is limited, but the best option is the side-lying lateral raise or elevated T holds to target the lateral delts. Lie on your side and lift your arm with a slight elbow bend to shoulder height, focusing on scapular retraction and slow eccentrics to increase time under tension.
Can I build muscle without doing Dumbbell One Arm Lateral Raise?
Yes — you can build the lateral delts with many exercises like seated two-arm lateral raises, cable laterals, and band raises by controlling load, range, and tempo. Prioritize progressive overload, maintain a pause at shoulder height, and cue an elbow-led movement to consistently target the lateral head.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →