10 Best Dumbbell Side Lying One Hand Raise Alternatives for Shoulder Training

If you can’t perform the dumbbell side lying one hand raise, use exercises that still isolate the lateral deltoid but change load or position. Try standing lateral raises, band lateral raises, incline side raises, or cable lateral raises—keep the elbow slightly bent and lift to about shoulder height to prioritize lateral delt activation and scapular stability.

Original Exercise: Dumbbell Side Lying One Hand Raise

Dumbbell Side Lying One Hand Raise
Primary Muscle
Delts
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Trapezius, Rhomboids
How to Perform Dumbbell Side Lying One Hand Raise
  1. Lie on your side with your legs extended and your head supported by your arm.
  2. Hold a dumbbell in your top hand with your palm facing down.
  3. Keeping your arm straight, raise the dumbbell up to shoulder height.
  4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Best Dumbbell Side Lying One Hand Raise Alternatives

Best Match
Dumbbell Standing Alternate Raise

1. Dumbbell Standing Alternate Raise

80.2% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
  2. Keep your back straight and your core engaged.
  3. Raise one 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.
Cable One Arm Lateral Raise

2. Cable One Arm Lateral Raise

79.9% Match
Delts Cable Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, facing the cable machine.
  2. Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable.
  3. Keep your arm straight and slowly raise it out to the side until it is parallel to the ground.
  4. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.
Bent Press

3. Bent Press

77.4% Match
Delts Kettlebell Advanced Isolation
How to perform this exercise
  1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
  2. Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
  3. Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.
Dumbbell Alternate Side Press

4. Dumbbell Alternate Side Press

72.9% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
  2. Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
  3. Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
  4. Continue alternating sides for the desired number of repetitions.
Dumbbell Standing One Arm Palm In Press

5. Dumbbell Standing One Arm Palm In Press

69.3% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
  2. Engage your core and keep your back straight.
  3. Press the dumbbell upwards until your arm is fully extended.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell One Arm Shoulder Press

6. Dumbbell One Arm Shoulder Press

69.3% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
  2. Press the dumbbell upward until your arm is fully extended overhead.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch to the other arm.
Cable Lateral Raise

7. Cable Lateral Raise

69.2% Match
Delts Cable Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip.
  2. Keep your arms straight and your core engaged.
  3. Raise your arms out to the sides until they are parallel to the floor.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell One Arm Shoulder Press V. 2

8. Dumbbell One Arm Shoulder Press V. 2

68.8% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
  2. Engage your core and press the dumbbell straight up overhead, fully extending your arm.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level.
  4. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Incline One Arm Lateral Raise

9. Dumbbell Incline One Arm Lateral Raise

68.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an incline bench with a dumbbell in one hand, resting it on your thigh.
  2. Lean forward and position your upper arm against the inside of your thigh.
  3. Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down.
  4. Continue lifting until your arm is parallel to the floor.
  5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Dumbbell One Arm Reverse Fly (with Support)

10. Dumbbell One Arm Reverse Fly (with Support)

64.2% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with your palm facing inwards.
  3. Lean forward and place your free hand on the bench for support.
  4. Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
  5. Pause for a moment at the top, then slowly lower your arm back down to the starting position.

Why You Might Need a Dumbbell Side Lying One Hand Raise Alternative

People swap the dumbbell side lying one hand raise for reasons like shoulder pain, impingement, limited range of motion, or lack of appropriate dumbbells. Substitutes let you preserve lateral deltoid recruitment while reducing compressive load on the glenohumeral joint. For rehab, choose movements that minimize humeral elevation into impingement zones and emphasize scapular control; cue the scapula to remain depressed and lead the movement with the elbow to keep tension on the lateral head. For progression or variety, cables and bands provide constant tension and smoother eccentric control to increase time under tension for the delts.

How to Choose the Right Substitute

Select a substitute based on your goal (strength, hypertrophy, rehab), equipment availability, and pain response. If the goal is isolation hypertrophy, use cable lateral raises or light dumbbell standing raises with a 1–2 second eccentric to maximize lateral delt activation. For rehab or pain, choose isometric or band variations that allow you to stop before painful ranges and focus on scapular stabilization—keep the elbow slightly flexed and maintain neutral spine. Prioritize exercises that reproduce frontal-plane abduction to target the lateral deltoid while allowing progressive overload or safer ROM.

Frequently Asked Questions

What muscles does Dumbbell Side Lying One Hand Raise work?

The movement primarily targets the lateral (middle) deltoid through humeral abduction in the frontal plane. The rotator cuff and scapular stabilizers act isometrically to control the glenohumeral joint; keep the elbow slightly bent and lead with the elbow to isolate the lateral head.

What is the best bodyweight alternative to Dumbbell Side Lying One Hand Raise?

A practical bodyweight option is the side-lying arm raise without load or an isometric wall abduction: press the hand into the wall at shoulder height and hold tension. Maintain a small elbow bend and focus on contracting the lateral deltoid and stabilizing the scapula to replicate the activation pattern.

Can I build muscle without doing Dumbbell Side Lying One Hand Raise?

Yes. You can stimulate the lateral delts with alternatives like standing lateral raises, cable lateral raises, bands, or machine abductions while applying progressive overload. Emphasize controlled eccentrics, time under tension, and keep the elbow angle consistent to maintain lateral deltoid recruitment.

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