10 Best Single Dumbbell Raise Alternatives for Home or Gym

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

Single Dumbbell Raise

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

How to Do the Single Dumbbell Raise

The steps for the Single Dumbbell Raise itself, so you can judge how close each substitute below really is.

Delts, with forearms, traps · Dumbbell · Beginner · Isolation

  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.

The 10 Best Single Dumbbell Raise Alternatives

10 substitutes, ranked by how closely each one matches the Single Dumbbell 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. 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

    99% match

    Delts · Beginner · Isolation

    It uses the same equipment and still works the delts.

    • 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
    • Movement: raise, the same as the Single Dumbbell Raise
    • Primary muscle: delts, the same as the Single Dumbbell Raise
    • Equipment: free weights, the same as the Single Dumbbell Raise
    • Body position: standing, the same as the Single Dumbbell Raise
  2. Dumbbell One Arm Lateral RaisePlay demonstration

    Progression

    2. Dumbbell One Arm Lateral Raise

    99% 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
    • Movement: raise, the same as the Single Dumbbell Raise
    • Primary muscle: delts, the same as the Single Dumbbell Raise
    • Equipment: free weights, the same as the Single Dumbbell Raise
    • Body position: standing, the same as the Single Dumbbell Raise
  3. Landmine Lateral RaisePlay demonstration

    3. Landmine Lateral Raise

    98% 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 Single Dumbbell Raise
    • Primary muscle: delts, the same as the Single Dumbbell Raise
    • Equipment: free weights, the same as the Single Dumbbell Raise
    • Body position: standing, the same as the Single Dumbbell Raise
  4. One-arm Side Laterals

    4. One-arm Side Laterals

    94% match

    Delts · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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 Single Dumbbell Raise
    • Equipment: free weights, the same as the Single Dumbbell Raise
    • Body position: standing, the same as the Single Dumbbell Raise
    • Balance: easier to stay steady on than the Single Dumbbell Raise

Why You Might Need a Single Dumbbell Raise Alternative

You may substitute the single dumbbell raise for several reasons: shoulder pain or impingement, no access to appropriate dumbbells, or a need to change stimulus. Alternatives let you manage joint torque by changing the plane, resistance curve, or stabilization demands. For example, cables provide constant tension that keeps the middle deltoid loaded through the full range, while bands reduce peak load at the top. If you feel trap dominance, cue yourself to lead the movement with the elbow and stop at shoulder level to limit upper trapezius activation and protect the rotator cuff.

How to Choose the Right Single Dumbbell Raise Substitute

Select a substitute based on target delt head, equipment, and joint tolerance. Pick cable or banded lateral raises to maintain constant middle deltoid tension; choose seated variations to reduce momentum and increase isolation. If anterior delts need work, use front raises with a neutral wrist and slow eccentric control. Prioritize exercises that allow you to lead with the elbow, maintain scapular retraction, and avoid overhead shrugging to keep the load on the deltoids rather than the traps or spine.

Single Dumbbell Raise FAQ

What muscles does Single Dumbbell Raise work?

The single dumbbell raise primarily targets the middle deltoid, with secondary activation of the anterior deltoid and upper trapezius. The rotator cuff stabilizers fire isometrically to hold the humeral head in the glenoid during the lift.

What is the best bodyweight alternative to Single Dumbbell Raise?

A bodyweight-friendly option is the side-lying T to Y progression on the floor: lie on your side and lift the top arm in the scapular plane while squeezing the shoulder blade. Cue: lead with the elbow and keep the thumb slightly up to bias middle deltoid activation without loading the glenohumeral joint.

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