10 Best Bent Over Low-pulley Side Lateral Alternatives for Home Gyms

The Bent Over Low-pulley Side Lateral is done standing with a cable machine. Ranked closest by our scoring: the Left Hook. Boxing.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Bent Over Low-pulley Side Lateral

Bent Over Low-pulley Side Lateral
Primary muscle
Delts
Equipment
Cable
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Lower Back, Middle Back, Traps

How to perform Bent Over Low-pulley Side Lateral
  1. Select a weight and hold the handle of the low pulley with your right hand.
  2. 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.
  3. 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.
  4. Slowly lower the weight back to the starting position as you breathe in.
  5. Repeat for the recommended amount of repetitions and repeat the movement with the other arm.
Filter Bent Over Low-pulley Side Lateral alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Bent Over Low-pulley Side Lateral Alternatives

10 substitutes, ranked by how closely each one matches the Bent Over Low-pulley Side Lateral 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. One Arm Towel RowPlay demonstration

    1. One Arm Towel Row

    51% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
    • Balance: harder to stay steady on than the Bent Over Low-pulley Side Lateral
  2. Bodyweight Standing One Arm RowPlay demonstration

    2. Bodyweight Standing One Arm Row

    50% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
    • Balance: harder to stay steady on than the Bent Over Low-pulley Side Lateral
  3. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    3. Bodyweight Standing One Arm Row (With Towel)

    49% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
    • Balance: harder to stay steady on than the Bent Over Low-pulley Side Lateral
  4. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    4. Bodyweight Standing Close-grip One Arm Row

    47% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
    • Balance: harder to stay steady on than the Bent Over Low-pulley Side Lateral
  5. Bodyweight Standing Row (With Towel)Play demonstration

    5. Bodyweight Standing Row (With Towel)

    44% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
    • Balance: harder to stay steady on than the Bent Over Low-pulley Side Lateral
  6. ElevatorPlay demonstration

    6. Elevator

    42% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
    • Balance: harder to stay steady on than the Bent Over Low-pulley Side Lateral
  7. Best match
    Left Hook. BoxingPlay demonstration

    7. Left Hook. Boxing

    41% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the delts with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Bent Over Low-pulley Side Lateral
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
    • Balance: harder to stay steady on than the Bent Over Low-pulley Side Lateral
  8. Bodyweight Standing Close-grip RowPlay demonstration

    8. Bodyweight Standing Close-grip Row

    41% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
    • Balance: harder to stay steady on than the Bent Over Low-pulley Side Lateral
  9. Bodyweight Standing RowPlay demonstration

    9. Bodyweight Standing Row

    41% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
    • Balance: harder to stay steady on than the Bent Over Low-pulley Side Lateral
  10. HyperextensionPlay demonstration

    10. Hyperextension

    39% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing

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 Bent Over Low-pulley Side Lateral 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.

Bent Over Low-pulley Side Lateral FAQ

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology