10 Best Cable Lateral Raise Alternatives for Shoulder Presses and Raises
The Cable Lateral Raise is done standing with a cable machine. Ranked closest by our scoring: the Dumbbell Alternate Side Press, the Cable Forward Raise and the Cable Front Raise. Three harder versions, the Cable One Arm Lateral Raise, the Cable Shoulder Press and the Cable Alternate Shoulder Press, are listed below as progressions rather than swaps.
The Dumbbell Alternate Side Press is the first swap to try for the Cable Lateral Raise: it keeps you standing, moves one arm at a time, and needs only a pair of dumbbells most home lifters own, though it presses overhead rather than raising to the side. The Cable Lateral Raise raises the arms to shoulder height, a straight-arm raise rather than a press. If the cable station is free and you just want a change from the two-handed version, the Cable One Arm Lateral Raise runs it one arm at a time.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Cable Lateral Raise
- Primary muscle
- Delts
- Equipment
- Cable
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Traps, Triceps
How to perform Cable Lateral Raise
- Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip.
- Keep your arms straight and your core engaged.
- Raise your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Ranked Cable Lateral Raise Alternatives
10 substitutes, ranked by how closely each one matches the Cable 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Best match 1. Dumbbell Alternate Side Press
71% match- Delts
- Dumbbell
- Intermediate
- Compound
Pick this when you want a harder version that works the delts one side at a time.
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
- Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
- Continue alternating sides 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 Cable Lateral Raise
- Equipment: free weights, not a cable
- Body position: standing, the same as the Cable Lateral Raise
- Balance: harder to stay steady on than the Cable Lateral Raise
Progression
2. Cable One Arm Lateral Raise
85% match- Delts
- Cable
- Beginner
- Isolation
Pick this when you want a harder single-arm version that still works the delts.
How to perform this exercise
- Stand with your feet shoulder-width apart, facing the cable machine.
- Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable.
- Keep your arm straight and slowly raise it out to the side until it is parallel to the ground.
- Pause for a moment at the top, then slowly lower your arm 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: lateral raise, the same as the Cable Lateral Raise
- Primary muscle: delts, the same as the Cable Lateral Raise
- Equipment: a cable, the same as the Cable Lateral Raise
- Body position: standing, the same as the Cable Lateral Raise
- Balance: harder to stay steady on than the Cable Lateral Raise
Progression
3. Cable Shoulder Press
80% match- Delts
- Cable
- Intermediate
- Compound
Pick this when you want a harder version that still works the delts.
How to perform this exercise
- Adjust the cable machine so that the handles are at shoulder height.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards.
- Press the handles upwards until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Cable Lateral Raise
- Equipment: a cable, the same as the Cable Lateral Raise
- Body position: standing, the same as the Cable Lateral Raise
Progression
4. Cable Alternate Shoulder Press
75% match- Delts
- Cable
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip.
- Position your hands at shoulder height, with your palms facing forward.
- Keep your core engaged and your back straight.
- Press one handle up and forward until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the handle back to the starting position.
- Repeat with the other arm.
- Alternate between arms 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 Cable Lateral Raise
- Equipment: a cable, the same as the Cable Lateral Raise
- Body position: standing, the same as the Cable Lateral Raise
- Balance: harder to stay steady on than the Cable Lateral Raise
5. Cable Forward Raise
71% match- Delts
- Cable
- Beginner
- Isolation
Pick this when you want to work the delts one side at a time.
How 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.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Cable Lateral Raise
- Equipment: a cable, the same as the Cable Lateral Raise
- Body position: standing, the same as the Cable Lateral Raise
- Balance: harder to stay steady on than the Cable Lateral Raise
6. Cable Front Raise
71% match- Delts
- Cable
- Beginner
- Isolation
How 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.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Cable Lateral Raise
- Equipment: a cable, the same as the Cable Lateral Raise
- Body position: standing, the same as the Cable Lateral Raise
- Balance: harder to stay steady on than the Cable Lateral Raise
7. Cable Front Shoulder Raise
71% match- Delts
- Cable
- Beginner
- Isolation
How 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.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Cable Lateral Raise
- Equipment: a cable, the same as the Cable Lateral Raise
- Body position: standing, the same as the Cable Lateral Raise
- Balance: harder to stay steady on than the Cable Lateral Raise
8. Dumbbell Standing Alternate Raise
69% match- Delts
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back straight and your core engaged.
- Raise one 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 with the other arm.
- Alternate between arms for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Cable Lateral Raise
- Equipment: free weights, not a cable
- Body position: standing, the same as the Cable Lateral Raise
- Balance: harder to stay steady on than the Cable Lateral Raise
9. Dumbbell Arnold Press
69% match- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: delts, the same as the Cable Lateral Raise
- Equipment: free weights, not a cable
- Body position: standing, the same as the Cable Lateral Raise
- Balance: harder to stay steady on than the Cable Lateral Raise
10. Dumbbell Standing Palms In Press
69% match- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards.
- Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Cable Lateral Raise
- Equipment: free weights, not a cable
- Body position: standing, the same as the Cable Lateral Raise
- Balance: harder to stay steady on than the Cable Lateral Raise
Why You Might Need a Cable Lateral Raise Alternative
The Cable Lateral Raise needs a cable machine, and that requirement is why it is hard to replace on the spot: the stack is busy, your gym has no cable station, or you train from home with only dumbbells. Swapping to dumbbells trades the pulley for a pair of weights you hold and raise by hand. The alternatives split by movement more than by equipment. The Cable One Arm Lateral Raise, the Cable Forward Raise, the Cable Front Raise and the Dumbbell Standing Alternate Raise keep the straight-arm raise, one arm at a time or to the front. The Cable Shoulder Press, the Cable Alternate Shoulder Press, the Dumbbell Alternate Side Press, the Dumbbell Arnold Press and the Dumbbell Standing Palms In Press turn the raise into an overhead press, standing or, for the Arnold Press, seated on a bench.
How to Choose the Right Cable Lateral Raise Substitute
Match the equipment you have first. With a cable station open, the Cable One Arm Lateral Raise keeps the straight-arm line of the original, one side at a time, so it is the smallest change to make. Without a cable, the Dumbbell Standing Alternate Raise keeps you standing and raising with a dumbbell in each hand instead. If you would rather build overhead strength than isolate the delts, the Dumbbell Alternate Side Press alternates arms standing while the Dumbbell Arnold Press seats you and presses both dumbbells together, and both only need a pair of dumbbells. Staying on the cable but wanting a different angle, the Cable Forward Raise and the Cable Front Raise move the straight-arm raise to the front on the same pulley.
Cable Lateral Raise FAQ
Can I do the Cable Lateral Raise at home?
Not with a true cable version, but the Dumbbell Standing Alternate Raise stands in for it with a dumbbell in each hand instead of a pulley, raising one arm out to the side at a time instead of both together. The Dumbbell Standing Palms In Press and the Dumbbell Alternate Side Press also work from home, though both move into a press instead of a raise.
Which swap turns the raise into a press?
Five of them turn it into a press. The Cable Shoulder Press and the Cable Alternate Shoulder Press keep the cable; the Dumbbell Alternate Side Press, the Dumbbell Arnold Press and the Dumbbell Standing Palms In Press ask for a pair of dumbbells instead.
Which cable swap works one arm at a time?
The Cable One Arm Lateral Raise if you want to keep the raise: it holds the cable and the straight-arm line of the Cable Lateral Raise, one side at a time instead of both. The Cable Alternate Shoulder Press also alternates arms on the cable, but it presses overhead instead of raising.
Which cable swap only changes the angle?
The Cable Forward Raise, the Cable Front Raise and the Cable Front Shoulder Raise. All three stay on the same pulley and raise the handle in front of you to shoulder height instead of out to the side, and none of them turns the lift into a press.
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