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 Left Hook. Boxing, the Handstand Push-up and Handstand Push-ups.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell One Arm Lateral Raise

Dumbbell One Arm Lateral RaisePlay demonstration
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Trapezius, Triceps

How to perform Dumbbell One Arm Lateral Raise
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Left Hook. BoxingPlay demonstration

    1. Left Hook. Boxing

    59% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the delts with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell One Arm Lateral Raise
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell One Arm Lateral Raise
  2. Handstand Push-upPlay demonstration

    2. Handstand Push-up

    46% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find a wall and face away from it, standing a few feet away.
    2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
    3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
    4. Push through your hands and extend your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell One Arm Lateral Raise
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Dumbbell One Arm Lateral Raise
  3. One Arm DipPlay demonstration

    3. One Arm Dip

    45% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it works the triceps rather than the delts.

    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell One Arm Lateral Raise
    • Balance: harder to stay steady on than the Dumbbell One Arm Lateral Raise
  4. Handstand Push-ups

    4. Handstand Push-ups

    41% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
    2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
    3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
    4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell One Arm Lateral Raise
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Dumbbell One Arm Lateral Raise
  5. Korean DipsPlay demonstration

    5. Korean Dips

    40% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it works the pectorals rather than the delts.

    How to perform this exercise
    1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell One Arm Lateral Raise
  6. Side Push-upPlay demonstration

    6. Side Push-up

    40% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
  7. Kneeling Arm Drill

    7. Kneeling Arm Drill

    39% match
    • Shoulders
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the shoulders rather than the delts.

    How to perform this exercise
    1. This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
    2. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
    3. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
    4. Switch knees and repeat.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: shoulders, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  8. One Arm Towel RowPlay demonstration

    8. One Arm Towel Row

    38% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell One Arm Lateral Raise
  9. Modified Hindu Push-upPlay demonstration

    9. Modified Hindu Push-up

    38% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell One Arm Lateral Raise
  10. Bodyweight Standing One Arm RowPlay demonstration

    10. Bodyweight Standing One Arm Row

    38% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as 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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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology