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

The One-arm Incline Lateral Raise is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Incline One Arm Lateral Raise, the Seated Side Lateral Raise and the Dumbbell One Arm Lateral Raise With Support.

One-arm Incline Lateral Raise

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

How to Do the One-arm Incline Lateral Raise

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

Delts · Dumbbell · Intermediate · Isolation

  1. 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.
  2. Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
  3. 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.
  4. While inhaling lower the weight across your body back into the starting position.
  5. Repeat the movement for the prescribed amount of repetitions.
  6. Switch arms and repeat the movement.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Incline One Arm Lateral RaisePlay demonstration

    1. Dumbbell Incline One Arm Lateral Raise

    93% match

    Delts · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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
  5. Dumbbell One Arm Lateral RaisePlay demonstration

    5. Dumbbell One Arm Lateral Raise

    91% match

    Delts · Intermediate · Isolation

    The same equipment, done standing instead.

    • Dumbbell
    How to perform it
    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. Landmine Lateral RaisePlay demonstration

    6. Landmine Lateral Raise

    90% match

    Delts · Intermediate · Isolation

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

    • Barbell
    How to perform it
    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. Dumbbell Lying One Arm Deltoid RearPlay demonstration

    7. Dumbbell Lying One Arm Deltoid Rear

    90% match

    Delts · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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

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 One-arm Incline Lateral Raise 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.

One-arm Incline Lateral Raise FAQ

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.

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