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 Left Hook. Boxing, the Handstand Push-up and Handstand Push-ups.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Single Dumbbell Raise

Single Dumbbell Raise
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms, Traps

How to perform Single Dumbbell Raise
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Left Hook. BoxingPlay demonstration

    1. Left Hook. Boxing

    57% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the delts with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Single Dumbbell Raise
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Single Dumbbell Raise
    • Balance: harder to stay steady on than the Single Dumbbell Raise
  2. Handstand Push-upPlay demonstration

    2. Handstand Push-up

    44% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find a wall and face away from it, standing a few feet away.
    2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
    3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
    4. Push through your hands and extend your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Single Dumbbell Raise
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Single Dumbbell Raise
  3. One Arm DipPlay demonstration

    3. One Arm Dip

    44% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it works the triceps rather than the delts.

    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Single Dumbbell Raise
    • Balance: harder to stay steady on than the Single Dumbbell Raise
  4. Kneeling Arm Drill

    4. Kneeling Arm Drill

    40% match
    • Shoulders
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the shoulders rather than the delts.

    How to perform this exercise
    1. This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
    2. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
    3. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
    4. Switch knees and repeat.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: shoulders, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  5. Handstand Push-ups

    5. Handstand Push-ups

    40% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
    2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
    3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
    4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Single Dumbbell Raise
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Single Dumbbell Raise
  6. Korean DipsPlay demonstration

    6. Korean Dips

    39% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it works the pectorals rather than the delts.

    How to perform this exercise
    1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Single Dumbbell Raise
    • Balance: harder to stay steady on than the Single Dumbbell Raise
  7. Side Push-upPlay demonstration

    7. Side Push-up

    38% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
  8. Modified Hindu Push-upPlay demonstration

    8. Modified Hindu Push-up

    38% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Single Dumbbell Raise
  9. Triceps Dip (Between Benches)Play demonstration

    9. Triceps Dip (Between Benches)

    38% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Single Dumbbell Raise
  10. Incline Push-up (On Box)Play demonstration

    10. Incline Push-up (On Box)

    37% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • 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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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology