10 Best Lying One-arm Lateral Raise Alternatives for Shoulder Training
If you can’t perform the Lying One-arm Lateral Raise, use standing or seated single-arm lateral raises, cable single-arm lateral raises, leaning lateral raises, or the machine lateral raise to target the lateral deltoid. Keep the elbow slightly bent and raise to shoulder height to preserve lateral-head activation and limit trapezius recruitment.
Original Exercise: Lying One-arm Lateral Raise
How to Perform Lying One-arm Lateral Raise
- While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
- Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
- Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
- Slowly lower the dumbbell to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Lying One-arm Lateral Raise Alternatives
1. Dumbbell Lying One Arm Deltoid Rear
99.2% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
- Extend your arm straight down towards the floor, keeping it close to your body.
- Raise your arm up and back, squeezing your shoulder blade towards your spine.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
2. Dumbbell Lying One Arm Rear Lateral Raise
99.2% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
- Keep your arm straight and lift the dumbbell out to the side, away from your body.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
3. Dumbbell Incline One Arm Lateral Raise
94.2% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in one hand, resting it on your thigh.
- Lean forward and position your upper arm against the inside of your thigh.
- Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down.
- Continue lifting until your arm is parallel to the floor.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
4. Bent Over Dumbbell Rear Delt Raise With Head On Bench
92.2% MatchHow to perform this exercise
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
- Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
- After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- Repeat the recommended amount of repetitions.
5. Dumbbell Lying Rear Lateral Raise
92.2% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
6. Dumbbell Incline T-raise
92.2% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward and let your arms hang straight down, perpendicular to the floor.
- Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
7. Dumbbell One Arm Reverse Fly (with Support)
90% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing inwards.
- Lean forward and place your free hand on the bench for support.
- Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
8. Dumbbell One Arm Lateral Raise With Support
89.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
- Place your other hand on a stable surface, such as a bench or wall, for support.
- Keep your back straight and engage your core.
- Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
9. Dumbbell One Arm Lateral Raise
89.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Keep your back straight and your core engaged throughout the exercise.
- Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
10. Dumbbell Scaption
83.4% MatchHow to perform this exercise
- This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
- Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
- Continue until your arms are parallel to the ground, and then return to the starting position.
Why You Might Need a Lying One-arm Lateral Raise Alternative
You may swap the lying version due to limited equipment, shoulder pain when lying on the bench, or the need for easier load progression. Alternatives allow different load curves and stabilizer demands: cables keep constant tension, seated variants reduce torso momentum, and machines isolate the lateral head without scapular drift. Use cues like “lead with the elbow, stop at parallel” to emphasize glenohumeral abduction and minimize trap substitution. Substitutes also let you progress weight, adjust range of motion, or use unilateral overload when one side lags.
How to Choose the Right Substitute
Select a substitute based on equipment access, pain response, and your goal for isolation versus functional carryover. If you lack a bench, choose standing or seated dumbbell lateral raises and keep a strict 2-second eccentric to increase time under tension. If you experience shoulder impingement, pick cable lateral raises with a neutral grip to reduce internal rotation. For maximum isolation choose the machine lateral raise and keep the scapula fixed; for transfer to pressing choose heavier standing unilateral raises with minimal torso sway.
Frequently Asked Questions
What muscles does Lying One-arm Lateral Raise work?
The exercise primarily targets the lateral (middle) deltoid through humeral abduction. The anterior and posterior deltoid fibers assist, while the supraspinatus initiates the lift and the trapezius and serratus anterior stabilize the scapula; keep the elbow slightly bent and the arm raised to shoulder level to maximize lateral-head recruitment.
What is the best bodyweight alternative to Lying One-arm Lateral Raise?
Pure bodyweight options are limited, but the side-lying T (raise your arm out to the side while lying on your stomach or side) provides a no-equipment stimulus. Use a slow 3–4 second eccentric and hold at 90° for 1–2 seconds to increase time under tension and maintain lateral deltoid activation.
Can I build muscle without doing Lying One-arm Lateral Raise?
Yes. You can hypertrophy the lateral deltoid with standing or seated dumbbell lateral raises, single-arm cable raises, leaning lateral raises, or machine lateral raises, provided you apply progressive overload. Focus on controlled reps, lead with the elbow, and sufficient volume to drive lateral-head growth.
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