10 Best Lying One-arm Lateral Raise Alternatives for Shoulder Training

The Lying One-arm Lateral Raise is done lying face down with dumbbells. Ranked closest by our scoring: the Lying Rear Delt Raise, the Dumbbell Lying Rear Lateral Raise and the Dumbbell Lying On Floor Rear Delt Raise. Six harder versions, among them the Dumbbell Lying One Arm Rear Lateral Raise and the Dumbbell One Arm Reverse Fly (With Support), are listed below as progressions rather than swaps.

Lying One-arm Lateral Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Lying One-arm Lateral Raise

The steps for the Lying One-arm Lateral Raise itself, so you can judge how close each substitute below really is.

Delts · Dumbbell · Beginner · Isolation

  1. 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.
  2. 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.
  3. 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.
  4. Slowly lower the dumbbell to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

The 10 Best Lying One-arm Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the Lying One-arm Lateral Raise 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. Lying Rear Delt Raise

    1. Lying Rear Delt Raise

    99% match

    Delts · Beginner · Isolation

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    1. While holding a dumbbell in each hand, lay with your chest down on a flat bench.
    2. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
    3. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
    4. Slowly lower the dumbbells to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions and then switch to the other arm.

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

    Why this matches
    • Primary muscle: delts, the same as the Lying One-arm Lateral Raise
    • Equipment: free weights, the same as the Lying One-arm Lateral Raise
    • Body position: lying face down, the same as the Lying One-arm Lateral Raise
  2. Dumbbell Lying One Arm Rear Lateral RaisePlay demonstration

    Progression

    2. Dumbbell Lying One Arm Rear 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. Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
    2. Keep your arm straight and lift the dumbbell out to the side, away from your body.
    3. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    4. 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
    • Primary muscle: delts, the same as the Lying One-arm Lateral Raise
    • Equipment: free weights, the same as the Lying One-arm Lateral Raise
    • Body position: lying face down, the same as the Lying One-arm Lateral Raise

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.

Lying One-arm Lateral Raise FAQ

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.

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