10 Best Alternating Deltoid Raise Alternatives for Limited Equipment
The Alternating Deltoid Raise is done standing with dumbbells. Ranked closest by our scoring: the Lateral Raise - With Bands.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Alternating Deltoid Raise
- Primary muscle
- Shoulders
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Isolation
How to perform Alternating Deltoid Raise
- In a standing position, hold a pair of dumbbells at your side.
- Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
- Return the weights to your side.
- On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
- Return the weights to the starting position and continue alternating to the front and side.
Ranked Alternating Deltoid Raise Alternatives
10 substitutes, ranked by how closely each one matches the Alternating Deltoid 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.
Best match 
1. Lateral Raise - With Bands
77% match- Shoulders
- Band
- Intermediate
- Isolation
A good swap when you have a band to work with, and it still works the shoulders.
How to perform this exercise
- To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: raise, the same as the Alternating Deltoid Raise
- Primary muscle: shoulders, the same as the Alternating Deltoid Raise
- Equipment: a band, not free weights
- Body position: standing, the same as the Alternating Deltoid Raise
- Balance: easier to stay steady on than the Alternating Deltoid Raise
2. One-arm Side Laterals
76% match- Delts
- Dumbbell
- Beginner
- Isolation
A looser match: it uses the same equipment, but it works the delts rather than the shoulders.
How to perform this exercise
- 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.
- 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.
- 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.
- Lower the dumbbell back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
- 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, not shoulders
- Equipment: free weights, the same as the Alternating Deltoid Raise
- Body position: standing, the same as the Alternating Deltoid Raise
- Balance: easier to stay steady on than the Alternating Deltoid Raise
- Delts
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
- Place your other hand on a stable surface, such as a bench or wall, for support.
- Keep your back straight and engage your core.
- Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 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 Alternating Deltoid Raise
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Alternating Deltoid Raise
- Body position: standing, the same as the Alternating Deltoid Raise
4. Single Dumbbell Raise
74% match- Delts
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- 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.
- Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
- Return to the starting position and repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Movement: raise, the same as the Alternating Deltoid Raise
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Alternating Deltoid Raise
- Body position: standing, the same as the Alternating Deltoid Raise
5. Dumbbell Scaption
73% match- Delts
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
- Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
- Continue until your arms are parallel to the ground, and then return to the starting position.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Alternating Deltoid Raise
- Body position: standing, the same as the Alternating Deltoid Raise
6. Side Lateral Raise
73% match- Delts
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
- Lower the dumbbells back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: raise, the same as the Alternating Deltoid Raise
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Alternating Deltoid Raise
- Body position: standing, the same as the Alternating Deltoid Raise
7. Dumbbell Standing Around World
73% match- Delts
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Alternating Deltoid Raise
- Body position: standing, the same as the Alternating Deltoid Raise
8. Dumbbell One Arm Lateral Raise
73% match- Delts
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Keep your back straight and your core engaged throughout the exercise.
- Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 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 Alternating Deltoid Raise
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Alternating Deltoid Raise
- Body position: standing, the same as the Alternating Deltoid Raise
9. Side Laterals To Front Raise
73% match- Delts
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
- Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
- At the top of the exercise move the weights out in front of you, keeping your arms extended.
- Lower the weights with a controlled motion.
- On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
- Lower the weights to the starting position.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: raise, the same as the Alternating Deltoid Raise
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Alternating Deltoid Raise
- Body position: standing, the same as the Alternating Deltoid Raise
10. Landmine Lateral Raise
72% match- Delts
- Barbell
- Intermediate
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold the barbell with an overhand grip, resting it on the front of your shoulders.
- Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- 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 Alternating Deltoid Raise
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Alternating Deltoid Raise
- Body position: standing, the same as the Alternating Deltoid Raise
Why You Might Need an Alternating Deltoid Raise Alternative
You might substitute the Alternating Deltoid Raise for pain management, lack of dumbbells, plateaus, or to prioritize compound strength. The lateral raise isolates glenohumeral abduction and stresses the middle deltoid; if you have subacromial irritation, choose a scapular-plane movement or lower load. Also swap in compounds like the single-arm overhead press to recruit deltoids plus triceps and core when you need more systemic loading. Technique cue: control the eccentric phase and avoid shrugging, keep the scapula depressed to reduce trapezius dominance and preserve deltoid isolation.
Alternating Deltoid Raise FAQ
What muscles does Alternating Deltoid Raise work?
The Alternating Deltoid Raise primarily targets the middle (lateral) deltoid via glenohumeral abduction. It also recruits the anterior and posterior deltoid fibers to a lesser degree, plus stabilizers like the supraspinatus and the scapular stabilizers. Cue: lead with the elbow and keep the scapula stable to maximize middle deltoid activation.
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