10 Best Dumbbell One Arm Lateral Raise With Support Alternatives for Shoulder Pain

The Dumbbell One Arm Lateral Raise With Support is done standing with dumbbells. Ranked closest by our scoring: the Single Dumbbell Raise, the Landmine Lateral Raise and One-arm Side Laterals. Four harder versions, among them the Dumbbell One Arm Lateral Raise and the Side Lateral Raise, are listed below as progressions rather than swaps.

Dumbbell One Arm Lateral Raise With SupportWatch the Dumbbell One Arm Lateral Raise With Support

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 With Support

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

Delts, with trapezius, rotator cuff · Dumbbell · Beginner · Isolation

  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.

The 10 Best Dumbbell One Arm Lateral Raise With Support Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Lateral Raise With Support 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

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

  1. Single Dumbbell Raise

    1. Single Dumbbell Raise

    99% match

    Delts · Beginner · Isolation

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    1. With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.
    2. Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
    3. Return to the starting position and repeat for the recommended amount 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 With Support
    • Primary muscle: delts, the same as the Dumbbell One Arm Lateral Raise With Support
    • Equipment: free weights, the same as the Dumbbell One Arm Lateral Raise With Support
    • Body position: standing, the same as the Dumbbell One Arm Lateral Raise With Support
  2. Dumbbell One Arm Lateral RaisePlay demonstration

    Progression

    2. Dumbbell One Arm Lateral Raise

    99% match

    Delts · Intermediate · Isolation

    Pick this when you want a harder version that still works the delts.

    • Dumbbell
    How to perform it
    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.

    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 With Support
    • Primary muscle: delts, the same as the Dumbbell One Arm Lateral Raise With Support
    • Equipment: free weights, the same as the Dumbbell One Arm Lateral Raise With Support
    • Body position: standing, the same as the Dumbbell One Arm Lateral Raise With Support
  3. Landmine Lateral RaisePlay demonstration

    3. Landmine Lateral Raise

    98% 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 With Support
    • Primary muscle: delts, the same as the Dumbbell One Arm Lateral Raise With Support
    • Equipment: free weights, the same as the Dumbbell One Arm Lateral Raise With Support
    • Body position: standing, the same as the Dumbbell One Arm Lateral Raise With Support
  4. One-arm Side Laterals

    4. One-arm Side Laterals

    94% match

    Delts · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    1. Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
    2. Stand with a straight torso and have the dumbbell by your side at arm's length with the palm of the hand facing you. This will be your starting position.
    3. While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
    4. Lower the dumbbell back down slowly to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.
    6. Switch arms and repeat the exercise.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell One Arm Lateral Raise With Support
    • Equipment: free weights, the same as the Dumbbell One Arm Lateral Raise With Support
    • Body position: standing, the same as the Dumbbell One Arm Lateral Raise With Support
    • Balance: easier to stay steady on than the Dumbbell One Arm Lateral Raise With Support

Dumbbell One Arm Lateral Raise With Support FAQ

What muscles does Dumbbell One Arm Lateral Raise With Support work?

The exercise primarily targets the lateral (middle) deltoid, with secondary contribution from the anterior deltoid and supraspinatus. Maintain a slight elbow bend and lift to shoulder height to emphasize lateral head activation and limit upper-trapezius shrugging.

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