Cable One Arm Lateral Raise alternatives
The best alternative to the Cable One Arm Lateral Raise is the Dumbbell Lateral Raise: each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
The Cable One Arm Lateral Raise is a lateral raise: lifting the arms out to the sides, the one movement that isolates the side delts. Every swap below keeps that movement and the same main muscle, so it can take the Cable One Arm Lateral Raise’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.
Cable One Arm Lateral Raise alternatives with dumbbells
Dumbbell Lateral Raise
Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
Dumbbell Seated Lateral Raise
Needs only a pair of dumbbells, and each side has to pull its own weight. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
Cable One Arm Lateral Raise alternatives with resistance bands
Band Y-raise
Resistance climbs as the band stretches, so the rep is hardest where you’re strongest, and the band fits in a bag.
Band Front Lateral Raise
A band version for home or travel; choke it shorter to make it harder.
Cable One Arm Lateral Raise alternatives on a cable machine
Cable Lateral Raise
Uses the same equipment, so it slots straight into your session, but the movement is different enough to give the muscle a new stimulus.
Cable One Arm Lateral Raise alternatives on a machine
Lever Lateral Raise
The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter.
Lever Lateral Raise Bent
A guided machine version: easy to learn, easy to load, and safe to take to failure.
Cable One Arm Lateral Raise alternatives with a barbell
Landmine Lateral Raise
Both hands share one bar, so you can load the most weight and add it in small jumps.
How to swap it in
Use the substitute in the same slot, for the same sets and rep range you used on the Cable One Arm Lateral Raise. Start a little lighter for the first session while you learn the new movement, then add weight or reps each week. Stick with one swap for a few weeks so you can see whether you’re getting stronger.
Need the original? How to do the Cable One Arm Lateral Raise, step by step →
Questions
What is the best alternative to the Cable One Arm Lateral Raise?
The Dumbbell Lateral Raise is the closest swap: it’s the same lateral raise and trains the same shoulder. Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
What can I do instead of the Cable One Arm Lateral Raise at home?
Band Y-raise, Band Front Lateral Raise, Dumbbell Lateral Raise and Dumbbell Seated Lateral Raise all work with a pair of dumbbells or a band and keep the same movement: lifting the arms out to the sides, the one movement that isolates the side delts.
What muscles should a Cable One Arm Lateral Raise alternative work?
The Cable One Arm Lateral Raise works your delts, traps and triceps. A good substitute keeps the movement the same, lifting the arms out to the sides, the one movement that isolates the side delts, so the same muscles do the work even if the equipment changes.
Can I replace the Cable One Arm Lateral Raise completely?
Yes. Pick one substitute from the list and give it the same sets and rep range, then add weight or reps week to week the way you would have on the Cable One Arm Lateral Raise. Switching back and forth every session makes progress harder to see.
Track Cable One Arm Lateral Raise in SPLYT
Cable One Arm Lateral Raise is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.