10 Best Dumbbell One Arm Lateral Raise Alternatives for Shoulder Strength

The Dumbbell One Arm Lateral Raise is done standing with dumbbells. Ranked closest by our scoring: the Landmine Lateral Raise, the Dumbbell One Arm Lateral Raise With Support and the Single Dumbbell Raise.

Dumbbell One Arm Lateral RaiseWatch the Dumbbell One Arm 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 One Arm Lateral Raise

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

Delts, with trapezius, triceps · Dumbbell · Intermediate · Isolation

  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.

The 10 Best Dumbbell One Arm Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm 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. Landmine Lateral RaisePlay demonstration

    1. Landmine Lateral Raise

    99% 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
    • Movement: raise, the same as the Dumbbell One Arm Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell One Arm Lateral Raise
    • Equipment: free weights, the same as the Dumbbell One Arm Lateral Raise
    • Body position: standing, the same as the Dumbbell One Arm Lateral Raise
  2. Dumbbell One Arm Lateral Raise With SupportPlay demonstration

    2. Dumbbell One Arm Lateral Raise With Support

    99% 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
    • Movement: raise, the same as the Dumbbell One Arm Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell One Arm Lateral Raise
    • Equipment: free weights, the same as the Dumbbell One Arm Lateral Raise
    • Body position: standing, the same as the Dumbbell One Arm Lateral Raise
  7. Side Laterals To Front Raise

    7. Side Laterals To Front Raise

    91% match

    Delts · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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
    • Movement: raise, the same as the Dumbbell One Arm Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell One Arm Lateral Raise
    • Equipment: free weights, the same as the Dumbbell One Arm Lateral Raise
    • Body position: standing, the same as the Dumbbell One Arm Lateral Raise
    • Balance: easier to stay steady on than the Dumbbell One Arm Lateral Raise

How to Choose the Right Dumbbell One Arm Lateral Raise 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.

Dumbbell One Arm Lateral Raise FAQ

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.

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