10 Best One-arm Incline Lateral Raise Alternatives for Strength & Rehab
If you can’t perform the one-arm incline lateral raise, use standing single-arm dumbbell lateral raises, single-arm cable laterals, seated lateral raises, leaning cable laterals, or the machine lateral raise. Focus on initiating movement from the lateral deltoid: keep the elbow slightly bent and raise the arm to shoulder height while avoiding shoulder shrugging to isolate the lateral head.
Original Exercise: One-arm Incline Lateral Raise
How to Perform One-arm Incline Lateral Raise
- Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.
- Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
- While keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight up until it is pointing at the ceiling. Tip: Exhale as you perform this movement. Hold the dumbbell in the position and feel the contraction in the shoulders for a second.
- While inhaling lower the weight across your body back into the starting position.
- Repeat the movement for the prescribed amount of repetitions.
- Switch arms and repeat the movement.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best One-arm Incline Lateral Raise Alternatives
1. Dumbbell One Arm Lateral Raise With Support
91.4% 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.
2. Dumbbell One Arm Lateral Raise
91.2% 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.
3. Dumbbell Lying One Arm Deltoid Rear
89.7% 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.
4. Dumbbell Lying One Arm Rear Lateral Raise
89.7% 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.
5. Dumbbell Scaption
85% 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.
6. Dumbbell Incline One Arm Lateral Raise
84.7% 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.
7. Dumbbell Standing Around World
84.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
8. Dumbbell Lying Rear Lateral Raise
82.7% 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.
9. Bent Over Dumbbell Rear Delt Raise With Head On Bench
82.7% 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.
10. Dumbbell Incline T-raise
82.7% 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.
Why You Might Need a One-arm Incline Lateral Raise Alternative
You might substitute the one-arm incline lateral raise for several reasons: shoulder pain with the incline position, lack of an incline bench, the need for more progressive overload, or a preference for constant tension. Incline angle shifts the line of pull and can irritate the subacromial space if the humerus internally rotates; switching to cable or standing variations lets you adjust hand position and scapular plane to reduce impingement. For rehab, choose low-weight, short-range cable laterals and pause 1–2 seconds at mid-height to train lateral deltoid activation while keeping the rotator cuff engaged to center the humeral head.
How to Choose the Right Substitute
Select a substitute based on equipment, goals, and shoulder mechanics. Use cables when you want constant tension through the range; set the pulley low and perform single-arm cable laterals with a slight forward lean to bias the lateral head. Choose machine lateral raises if you need less stabilization and strict isolation. For unilateral balance, pick single-arm dumbbell or leaning cable versions and lead with the elbow while keeping a controlled 2–3 second eccentric. For rehab or pain, reduce range to 60–80 degrees and prioritize slow eccentrics to reinforce rotator cuff stabilization.
Frequently Asked Questions
What muscles does One-arm Incline Lateral Raise work?
The one-arm incline lateral raise primarily targets the lateral (middle) deltoid, which abducts the humerus. The anterior and posterior deltoid fibers assist for stabilization, while the rotator cuff and scapular stabilizers keep the humeral head centered during the lift.
What is the best bodyweight alternative to One-arm Incline Lateral Raise?
Bodyweight options for pure lateral deltoid work are limited; a practical choice is the side-lying arm lift—lie on your side and lift the top arm to shoulder height with a slight elbow bend. Focus on a slow 2-second concentric, pause at the top to feel lateral deltoid contraction, then lower under control.
Can I build muscle without doing One-arm Incline Lateral Raise?
Yes. You can develop the lateral delts with other progressions like standing or seated dumbbell lateral raises, cable laterals, and machine raises—use progressive overload and sufficient volume. Emphasize 8–15 reps, controlled eccentrics, and lead with the elbow to maximize lateral deltoid activation.
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