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Dumbbell Side-Lying One-Hand Raise Alternative

12 substitute exercises that target the same muscles

1
Shoulders Rotation demonstration

Shoulders Rotation
2
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
3
Smith Hang Clean demonstration

Smith Hang Clean
4
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
5
Ring Y Raise demonstration

Ring Y Raise
6
Dumbbell Face Down Lying Shoulder Press demonstration

Dumbbell Face Down Lying Shoulder Press
7
Kettlebell Upright Row demonstration

Kettlebell Upright Row
8
Dumbbell Seated Alternate Press demonstration

Dumbbell Seated Alternate Press
9
Barbell Overhead Squat demonstration

Barbell Overhead Squat
10
Dumbbell Bench Seated Press demonstration

Dumbbell Bench Seated Press
11
Overhead Press Standing demonstration

Overhead Press Standing
12
Dumbbell Seated Alternate Shoulder Press demonstration

Dumbbell Seated Alternate Shoulder Press

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Dumbbell Side-Lying One-Hand Raise trains

Primary Deltoid Lateral

Secondary Deltoid Anterior Trapezius Middle Fibers Trapezius Upper Fibers

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