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 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 With Support

Dumbbell One Arm Lateral Raise With SupportPlay demonstration
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Trapezius, Rotator Cuff

How to perform Dumbbell One Arm Lateral Raise With Support
  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.
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Ranked 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. 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

    57% 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 With Support
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell One Arm Lateral Raise With Support
    • Balance: harder to stay steady on than the Dumbbell One Arm Lateral Raise With Support
  2. Handstand Push-upPlay demonstration

    2. Handstand Push-up

    44% 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 With Support
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Dumbbell One Arm Lateral Raise With Support
  3. One Arm DipPlay demonstration

    3. One Arm Dip

    44% 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 With Support
    • Balance: harder to stay steady on than the Dumbbell One Arm Lateral Raise With Support
  4. Kneeling Arm Drill

    4. Kneeling Arm Drill

    40% 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
  5. Handstand Push-ups

    5. Handstand Push-ups

    40% 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 With Support
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Dumbbell One Arm Lateral Raise With Support
  6. Korean DipsPlay demonstration

    6. Korean Dips

    39% 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 With Support
    • Balance: harder to stay steady on than the Dumbbell One Arm Lateral Raise With Support
  7. Side Push-upPlay demonstration

    7. Side Push-up

    38% 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
  8. Modified Hindu Push-upPlay demonstration

    8. 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 With Support
  9. Triceps Dip (Between Benches)Play demonstration

    9. Triceps Dip (Between Benches)

    38% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up 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: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell One Arm Lateral Raise With Support
  10. Incline Push-up (On Box)Play demonstration

    10. Incline Push-up (On Box)

    37% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

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

    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 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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