10 Best Band Front Lateral Raise Alternatives for Limited Equipment

Ranked Band Front Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the Band Front Lateral 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

   Play demonstration

   1. Band Y-raise

   99% match

   • Delts
   • Band
   • Beginner
   • Isolation

   It uses the same equipment and still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards.
   2. Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body.
   3. Squeeze your shoulder blades together at the top of the movement.
   4. Slowly lower your arms back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the Band Front Lateral Raise
   • Primary muscle: delts, the same as the Band Front Lateral Raise
   • Equipment: a band, the same as the Band Front Lateral Raise
   • Body position: standing, the same as the Band Front Lateral Raise
2. Play demonstration

   2. Band Front Raise

   96% match

   • Delts
   • Band
   • Beginner
   • Isolation

   The same equipment, taken with an overhand grip.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down.
   2. Keep your arms straight and slowly raise them forward until they are parallel to the ground.
   3. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the Band Front Lateral Raise
   • Primary muscle: delts, the same as the Band Front Lateral Raise
   • Equipment: a band, the same as the Band Front Lateral Raise
   • Body position: standing, the same as the Band Front Lateral Raise
3. 

   3. Shoulder Raise

   86% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the delts.

   How to perform this exercise

   1. Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the Band Front Lateral Raise
   • Primary muscle: delts, the same as the Band Front Lateral Raise
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Front Lateral Raise
4. 

   4. Side Lateral Raise

   86% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. 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.
   2. 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.
   3. Lower the dumbbells back down slowly to the starting position as you inhale.
   4. 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 Band Front Lateral Raise
   • Primary muscle: delts, the same as the Band Front Lateral Raise
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Front Lateral Raise
5. 

   5. Side Laterals To Front Raise

   85% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
   2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
   3. At the top of the exercise move the weights out in front of you, keeping your arms extended.
   4. Lower the weights with a controlled motion.
   5. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
   6. 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 Band Front Lateral Raise
   • Primary muscle: delts, the same as the Band Front Lateral Raise
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Front Lateral Raise
6. 

   6. Dumbbell Scaption

   85% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. 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.
   2. 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.
   3. 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, the same as the Band Front Lateral Raise
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Front Lateral Raise
7. Play demonstration

   7. Dumbbell Standing Around World

   84% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
   2. Extend your arms straight out to the sides at shoulder height, palms facing down.
   3. Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
   4. Continue the circular motion, bringing the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as the Band Front Lateral Raise
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Front Lateral Raise
8. Play demonstration

   8. Lever Lateral Raise

   84% match

   • Delts
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your back against the pad.
   2. Grasp the handles with an overhand grip and keep your arms straight.
   3. Exhale and raise your arms out to the sides until they are parallel to the floor.
   4. Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the Band Front Lateral Raise
   • Primary muscle: delts, the same as the Band Front Lateral Raise
   • Equipment: a machine, not a band
   • Body position: standing, the same as the Band Front Lateral Raise
   • Balance: easier to stay steady on than the Band Front Lateral Raise
9. 

   9. One-arm Side Laterals

   82% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   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 Band Front Lateral Raise
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Front Lateral Raise
10. 

    10. Front Dumbbell Raise

    82% match

    • Delts
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
    2. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
    3. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
    4. Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Movement: raise, the same as the Band Front Lateral Raise
    • Primary muscle: delts, the same as the Band Front Lateral Raise
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Front Lateral Raise