10 Best One-arm Side Laterals Alternatives for Limited Equipment
If you can’t do One-arm Side Laterals, use other moves that isolate the lateral deltoid: single-arm cable lateral raises, seated dumbbell laterals, leaning dumbbell laterals, side-lying raises, or a machine lateral. Keep a soft elbow and lift to shoulder height with a controlled eccentric to preserve middle deltoid activation.
Original Exercise: One-arm Side Laterals
How to Perform One-arm Side Laterals
- 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.
- Switch arms and repeat the exercise.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best One-arm Side Laterals Alternatives
1. Dumbbell One Arm Lateral Raise With Support
94.4% 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
93.1% 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. Crucifix
88.4% MatchHow to perform this exercise
- In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
- Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
4. Dumbbell Scaption
86.9% 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.
5. Dumbbell Lying One Arm Deltoid Rear
86.7% 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.
6. Dumbbell Lying One Arm Rear Lateral Raise
86.7% 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.
7. Dumbbell Standing Around World
86.3% 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. Bent Over Low-Pulley Side Lateral
85.4% MatchHow to perform this exercise
- Select a weight and hold the handle of the low pulley with your right hand.
- Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
- Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
- Slowly lower the weight back to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions and repeat the movement with the other arm.
9. Dumbbell Lateral Raise
82.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- 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.
10. Band Front Lateral Raise
82.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down.
- Keep your arms straight and lift the band up in front of you until your arms are parallel to the ground.
- Pause for a moment at the top, then slowly lower the band back down to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a One-arm Side Laterals Alternative
You might substitute One-arm Side Laterals because of shoulder pain, limited dumbbell availability, or a need for more constant tension. Cables and machines offer steady resistance through the range, while seated or leaning variants reduce torso swing and isolate the lateral head. Rehabilitation or rotator cuff issues often require a narrower range of motion or different loading angles; use a slight forward tilt (30 degrees anterior) and lead with the elbow to reduce impingement and keep the deltoid working rather than the traps.
How to Choose the Right Substitute
Choose a substitute based on equipment, pain tolerance, and the movement pattern you need. If you have cables, pick single-arm cable lateral raises to maintain continuous tension; cue: keep the handle at hip level and abduct to shoulder height. If you’re managing pain, select seated or side-lying raises to minimize scapular hitching and emphasize middle deltoid activation. For hypertrophy, aim for 8–20 reps, controlled tempo, and a 1–2 second pause at the top to maximize time under tension.
Frequently Asked Questions
What muscles does One-arm Side Laterals work?
One-arm Side Laterals primarily target the lateral (middle) deltoid through glenohumeral abduction. The anterior and posterior deltoid fibers, supraspinatus, and trapezius assist for stabilization; keep the scapula stable and lead with the elbow to maximize lateral delt activation.
What is the best bodyweight alternative to One-arm Side Laterals?
A side-lying arm raise (lying lateral raise) is a practical bodyweight option: lie on your side and lift the arm to shoulder height with the thumb up, leading with the elbow. It limits load but trains the same abduction pattern; use higher reps and slow eccentrics to increase stimulus.
Can I build muscle without doing One-arm Side Laterals?
Yes. You can develop the lateral delts with other isolation exercises (cable or seated laterals) and compound moves like overhead presses and upright rows. Prioritize progressive overload, proper elbow-leading technique, and sufficient volume to ensure the middle deltoid receives direct stimulus.
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