10 Best One-arm Side Laterals Alternatives for Limited Equipment

One-arm Side Laterals are done standing with dumbbells. Ranked closest by our scoring: the Dumbbell One Arm Lateral Raise With Support, the Single Dumbbell Raise and the Landmine Lateral Raise. Four harder versions, among them the Dumbbell One Arm Lateral Raise and the Side Lateral Raise, are listed below as progressions rather than swaps.

One-arm Side Laterals

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

How to Do One-arm Side Laterals

The steps for One-arm Side Laterals themselves, so you can judge how close each substitute below really is.

Delts · Dumbbell · Beginner · Isolation

  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.

The 10 Best One-arm Side Laterals Alternatives

10 substitutes, ranked by how closely each one matches One-arm Side Laterals 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

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

  1. Dumbbell One Arm Lateral Raise With SupportPlay demonstration

    1. Dumbbell One Arm Lateral Raise With Support

    94% match

    Delts · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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
    • Primary muscle: delts, the same as One-arm Side Laterals
    • Equipment: free weights, the same as One-arm Side Laterals
    • Body position: standing, the same as One-arm Side Laterals
    • Balance: harder to stay steady on than One-arm Side Laterals
  3. Dumbbell One Arm Lateral RaisePlay demonstration

    Progression

    3. Dumbbell One Arm Lateral Raise

    93% match

    Delts · Intermediate · Isolation

    Pick this when you want a harder version that still works the delts.

    • 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
    • Primary muscle: delts, the same as One-arm Side Laterals
    • Equipment: free weights, the same as One-arm Side Laterals
    • Body position: standing, the same as One-arm Side Laterals
    • Balance: harder to stay steady on than One-arm Side Laterals
  4. Landmine Lateral RaisePlay demonstration

    4. Landmine Lateral Raise

    92% 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
    • Primary muscle: delts, the same as One-arm Side Laterals
    • Equipment: free weights, the same as One-arm Side Laterals
    • Body position: standing, the same as One-arm Side Laterals
    • Balance: harder to stay steady on than One-arm Side Laterals

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.

One-arm Side Laterals FAQ

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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