10 Best One-arm Incline Lateral Raise Alternatives for Strength & Rehab

Ranked One-arm Incline Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the One-arm Incline 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.

1. Best match

   Play demonstration

   1. Dumbbell Incline One Arm Lateral Raise

   93% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want an easier version that still works the delts.

   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.
   6. 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

   • Movement: raise, the same as the One-arm Incline Lateral Raise
   • Primary muscle: delts, the same as the One-arm Incline Lateral Raise
   • Equipment: free weights, the same as the One-arm Incline Lateral Raise
   • Body position: seated, the same as the One-arm Incline Lateral Raise
   • Balance: easier to stay steady on than the One-arm Incline Lateral Raise
2. 

   2. Seated Side Lateral Raise

   92% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
   2. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
   3. Lower the dumbbells back down slowly to the starting position as you inhale.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the One-arm Incline Lateral Raise
   • Primary muscle: delts, the same as the One-arm Incline Lateral Raise
   • Equipment: free weights, the same as the One-arm Incline Lateral Raise
   • Body position: seated, the same as the One-arm Incline Lateral Raise
3. Play demonstration

   3. Dumbbell One Arm Lateral Raise With Support

   91% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
   2. Place your other hand on a stable surface, such as a bench or wall, for support.
   3. Keep your back straight and engage your core.
   4. Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
   5. Continue lifting until your arm is parallel to the ground.
   6. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   7. Repeat for the desired number of repetitions, then switch sides.

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

   Why this matches

   • Movement: raise, the same as the One-arm Incline Lateral Raise
   • Primary muscle: delts, the same as the One-arm Incline Lateral Raise
   • Equipment: free weights, the same as the One-arm Incline Lateral Raise
   • Body position: standing, not seated
4. 

   4. Single Dumbbell Raise

   91% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.
   2. Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
   3. Return to the starting position and repeat for the recommended amount of repetitions.

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

   Why this matches

   • Movement: raise, the same as the One-arm Incline Lateral Raise
   • Primary muscle: delts, the same as the One-arm Incline Lateral Raise
   • Equipment: free weights, the same as the One-arm Incline Lateral Raise
   • Body position: standing, not seated
5. Play demonstration

   5. Dumbbell One Arm Lateral Raise

   91% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   The same equipment, done standing instead.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
   2. Keep your back straight and your core engaged throughout the exercise.
   3. Raise the 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.
   6. 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

   • Movement: raise, the same as the One-arm Incline Lateral Raise
   • Primary muscle: delts, the same as the One-arm Incline Lateral Raise
   • Equipment: free weights, the same as the One-arm Incline Lateral Raise
   • Body position: standing, not seated
6. Play demonstration

   6. Landmine Lateral Raise

   90% match

   • Delts
   • Barbell
   • Intermediate
   • Isolation

   A good swap when you have a barbell to work with, and it still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Hold the barbell with an overhand grip, resting it on the front of your shoulders.
   3. Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height.
   4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: raise, the same as the One-arm Incline Lateral Raise
   • Primary muscle: delts, the same as the One-arm Incline Lateral Raise
   • Equipment: free weights, the same as the One-arm Incline Lateral Raise
   • Body position: standing, not seated
7. Play demonstration

   7. Dumbbell Lying One Arm Deltoid Rear

   90% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want to work the delts with less balance to manage.

   How to perform this exercise

   1. Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
   2. Extend your arm straight down towards the floor, keeping it close to your body.
   3. Raise your arm up and back, squeezing your shoulder blade towards your spine.
   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 arms.

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

   Why this matches

   • Primary muscle: delts, the same as the One-arm Incline Lateral Raise
   • Equipment: free weights, the same as the One-arm Incline Lateral Raise
   • Body position: lying face down, not seated
8. 

   8. Front Incline Dumbbell Raise

   87% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.
   2. Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position.
   3. Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. Tip: Keep your head resting down against the bench and your legs on the floor at all times.
   4. Lower the arms back to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the One-arm Incline Lateral Raise
   • Primary muscle: delts, the same as the One-arm Incline Lateral Raise
   • Equipment: free weights, the same as the One-arm Incline Lateral Raise
   • Body position: seated, the same as the One-arm Incline Lateral Raise
   • Balance: easier to stay steady on than the One-arm Incline Lateral Raise
9. 

   9. One-arm Side Laterals

   86% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
   2. Stand with a straight torso and have the dumbbell by your side at arm's length with the palm of the hand facing you. This will be your starting position.
   3. While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
   4. Lower the dumbbell back down slowly to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.
   6. Switch arms and repeat the exercise.

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

   Why this matches

   • Primary muscle: delts, the same as the One-arm Incline Lateral Raise
   • Equipment: free weights, the same as the One-arm Incline Lateral Raise
   • Body position: standing, not seated
   • Balance: easier to stay steady on than the One-arm Incline Lateral Raise
10. 

    10. Dumbbell Scaption

    85% match

    • Delts
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. 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.
    2. 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.
    3. Continue until your arms are parallel to the ground, and then return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: delts, the same as the One-arm Incline Lateral Raise
    • Equipment: free weights, the same as the One-arm Incline Lateral Raise
    • Body position: standing, not seated