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.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Lying One-arm Lateral Raise
- Primary muscle
- Delts
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
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.
Ranked 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. Open "How to perform this exercise" on a card for 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.
Best match 
1. Lying Rear Delt Raise
99% match- Delts
- Dumbbell
- Beginner
- Isolation
It uses the same equipment and still works the delts.
How to perform this exercise
- While holding a dumbbell in each hand, lay with your chest down on a flat bench.
- 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.
- 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.
- Slowly lower the dumbbells to the starting position as you inhale.
- 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
Progression
- Delts
- Dumbbell
- Intermediate
- Isolation
Pick this when you want a harder version that still works the delts.
How 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.
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
3. Dumbbell Lying Rear Lateral Raise
92% match- Delts
- Dumbbell
- Beginner
- Isolation
How 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.
Sets and reps: 3 sets of 10 to 15 reps.
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
Progression
- Delts
- Dumbbell
- Intermediate
- Isolation
How 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.
- Repeat for the desired number of repetitions, then switch arms.
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: seated, not lying face down
- Delts
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Lie face down on the floor with a dumbbell in each hand, palms facing each other.
- Extend your arms straight out in front of you, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.
- 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.
Sets and reps: 3 sets of 10 to 15 reps.
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
Progression
- Delts
- Dumbbell
- Intermediate
- Isolation
How 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.
Sets and reps: 3 sets of 10 to 15 reps.
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: standing, not lying face down
Progression
- Delts
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
- Extend your arms straight down with your palms facing each other.
- Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
- 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.
Sets and reps: 3 sets of 10 to 15 reps.
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: seated, not lying face down
Progression
8. Dumbbell Incline T-raise
84% match- Delts
- Dumbbell
- Intermediate
- Isolation
How 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.
Sets and reps: 3 sets of 10 to 15 reps.
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: seated, not lying face down
Progression
9. Dumbbell Incline Y-raise
84% match- Delts
- Dumbbell
- Intermediate
- Isolation
How 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 slightly and let your arms hang straight down, keeping a slight bend in your elbows.
- Raise your arms out to the sides and up in a Y shape until they are parallel to the ground.
- 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.
Sets and reps: 3 sets of 10 to 15 reps.
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: seated, not lying face down
- Delts
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
- 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.
Sets and reps: 3 sets of 10 to 15 reps.
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: standing, not lying face down
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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