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
Ranked One-arm Incline Lateral Raise Alternatives
1. Dumbbell Incline One Arm Lateral Raise
92.7% 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.
2. Seated Side Lateral Raise
92.2% MatchHow to perform this exercise
- 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.
- 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.
- Lower the dumbbells back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
3. 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.
4. Single Dumbbell Raise
91.4% MatchHow to perform this exercise
- 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.
- Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
- Return to the starting position and repeat for the recommended amount of repetitions.
5. 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.
6. Landmine Lateral Raise
90.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold the barbell with an overhand grip, resting it on the front of your shoulders.
- Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
7. 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.
8. Front Incline Dumbbell Raise
87.4% MatchHow to perform this exercise
- 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.
- 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.
- 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.
- Lower the arms back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
9. One-Arm Side Laterals
85.9% MatchHow to perform this exercise
- 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.
- 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.
- 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.
- Lower the dumbbell back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
10. 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.
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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