10 Best Bent Over Low-pulley Side Lateral Alternatives for Home Gyms
What can you do instead of Bent Over Low-pulley Side Lateral? Use dumbbell lateral raises, band lateral raises, standing low-cable laterals, machine lateral raises, or single-arm cable laterals. Cue: keep a slight elbow bend, lead with the elbow and raise to shoulder height to emphasize lateral (middle) deltoid activation and avoid anterior delt takeover.
Original Exercise: Bent Over Low-pulley Side Lateral
How to Perform Bent Over Low-pulley Side Lateral
- Select a weight and hold the handle of the low pulley with your right hand.
- Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
- Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
- Slowly lower the weight back to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions and repeat the movement with the other arm.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Bent Over Low-pulley Side Lateral Alternatives
1. Cable Seated Lateral Raise
83.7% MatchHow to perform this exercise
- Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
- Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
- Bend forward while keeping your back flat and rest your torso on the thighs.
- Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
- While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
2. Dumbbell One Arm Lateral Raise With Support
83.5% MatchHow 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.
3. Cable Forward Raise
83.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Hold the cable handle with an overhand grip, palms facing down, and your arms fully extended in front of you.
- Keeping your arms straight, raise the cable handle up to shoulder level.
- Pause for a moment at the top, then slowly lower the cable handle back down to the starting position.
- Repeat for the desired number of repetitions.
4. Cable Front Raise
83.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip.
- Keep your back straight and your core engaged.
- Raise the cable handle in front of you, keeping your arms straight and your palms facing down.
- Continue lifting until your arms are parallel to the floor.
- Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
5. Cable Front Shoulder Raise
83.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip.
- Keep your back straight and your core engaged.
- Raise the cable handle in front of you, keeping your arms straight and your palms facing down.
- Continue lifting until your arms are parallel to the floor.
- Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
6. Dumbbell One Arm Lateral Raise
83.3% MatchHow 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.
7. Arm Circles
79.8% MatchHow to perform this exercise
- Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
- Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
- Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.
8. Crucifix
79% MatchHow to perform this exercise
- In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
- Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
9. Band Front Lateral Raise
77.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down.
- Keep your arms straight and lift the band up in front of you until your arms are parallel to the ground.
- Pause for a moment at the top, then slowly lower the band back down to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Scaption
77.4% MatchHow 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.
Why You Might Need a Bent Over Low-pulley Side Lateral Alternative
You may substitute this exercise for several reasons: no cable machine, shoulder pain with the bent-over angle, or the need for unilateral or progressive overload options. Some trainees feel impingement with internal rotation or excessive torso lean, which shifts load away from the lateral deltoid. Choosing a replacement reduces shear on the glenohumeral joint and preserves lateral delt isolation. Cue: use a neutral thumb-up grip and stop at 90° abduction to limit impingement. Biomechanically, different alternatives change torque and scapular demand, so pick one that keeps peak tension across the mid-range of shoulder abduction.
How to Choose the Right Substitute
Pick a substitute based on equipment, pain response, and training goal. If you lack cables, choose dumbbells or bands; if you need more stability, use the machine; if you want unilateral control, use single-arm cable or dumbbell laterals. Prioritize movement that maintains shoulder abduction with a slight elbow bend so the lateral head stays active without anterior delt dominance. Progress by increasing load, range of motion, or time under tension; if you feel impingement, reduce ROM to 80–90° and use a thumb-up grip to rotate the humerus externally and favor lateral delt firing.
Frequently Asked Questions
What muscles does Bent Over Low-pulley Side Lateral work?
It primarily targets the lateral (middle) deltoid through shoulder abduction, with secondary activation of the posterior deltoid, upper trapezius, and rotator cuff for stabilization. Cue: initiate the movement from the elbow and maintain a slight bend to keep tension on the lateral head.
What is the best bodyweight alternative to Bent Over Low-pulley Side Lateral?
Pure bodyweight options are limited, but prone Y raises on the floor or scapular plane T/Y raises effectively train the posterior and lateral delts and improve scapular control. Cue: lift the arms in the scapular plane with thumbs up to encourage external rotation and better deltoid activation.
Can I build muscle without doing Bent Over Low-pulley Side Lateral?
Yes. You can achieve hypertrophy with other isolation moves (dumbbell lateral raises, band laterals, machine laterals) and compound presses that recruit the lateral deltoid. Cue: emphasize strict abduction to 90° with a slight elbow bend and progressive overload to drive lateral delt growth.
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