10 Best Cable Seated Lateral Raise Alternatives When Cables Are Unavailable
If you can’t perform the Cable Seated Lateral Raise, use exercises that load the lateral deltoid with similar abduction mechanics. Top options include seated dumbbell lateral raises, single-arm cable or band laterals, leaning dumbbell laterals, and the lateral-deltoid machine. Cue: keep a slight elbow bend and lead the movement with the elbow to isolate the lateral head.
Original Exercise: Cable Seated Lateral Raise
How to Perform Cable Seated Lateral Raise
- 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.
- Slowly lower your arms to the starting position as you inhale.
- Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Cable Seated Lateral Raise Alternatives
1. Cable Seated Rear Lateral Raise
84.4% MatchHow to perform this exercise
- Sit on a bench facing the cable machine with your feet flat on the ground.
- Grasp the cable handles with an overhand grip and extend your arms straight in front of you.
- Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
2. Bent Over Low-Pulley Side Lateral
83.7% MatchHow to perform this exercise
- 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.
3. Arm Circles
80.1% 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.
4. Dumbbell Lying Rear Lateral Raise
77.4% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift 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.
5. Dumbbell Incline T-raise
77.4% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward and let your arms hang straight down, perpendicular to the floor.
- Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
- 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.
6. Bent Over Dumbbell Rear Delt Raise With Head On Bench
77.4% MatchHow to perform this exercise
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
- Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
- After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- Repeat the recommended amount of repetitions.
7. Crucifix
76.7% 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.
8. Band Front Lateral Raise
76.4% 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.
9. Band Y-raise
75.7% 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 inwards.
- Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Scaption
75.2% 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 Cable Seated Lateral Raise Alternative
You may substitute the Cable Seated Lateral Raise for several reasons: no cable station, shoulder pain with cable angle, travel or home workouts, or a desire for a different tension curve. Cables give constant horizontal tension; dumbbells load vertically and bands increase tension at end range. For rehab use lighter bands and strict tempo to reduce joint shear. Technique cue: maintain scapular stability—set your shoulder blades and avoid shrugging—so the middle deltoid does the abduction instead of the traps. Substitutes let you manipulate lever length, unilateral control and range of motion while still targeting the lateral head.
How to Choose the Right Substitute
Select an alternative based on available equipment, pain responses, and training goal. For strict isolation choose seated dumbbell or machine laterals to minimize momentum; cue a controlled 2–3 second eccentric and a one-second pause at ~90° to increase time under tension. If you need constant lateral tension similar to cables, use bands anchored low or a single-arm cable. For unilateral imbalances pick single-arm variations and focus on scapular stability—keep the ribcage neutral and lead with the elbow. Progress by increasing reps, slow eccentrics, or switching to heavier unilateral loading.
Frequently Asked Questions
What muscles does Cable Seated Lateral Raise work?
The exercise primarily targets the lateral (middle) head of the deltoid via shoulder abduction. It also recruits the anterior deltoid and upper trapezius to a lesser degree for stabilization. Cue: keep elbows slightly bent and lift to about shoulder height to maximize lateral-head activation.
What is the best bodyweight alternative to Cable Seated Lateral Raise?
Pure bodyweight isolation of the lateral deltoid is limited; the best bodyweight option to build delts is the pike push-up (progressing to handstand push-ups) because it creates vertical pressing strength across the deltoid complex. Cue: keep hips high, drive through the shoulders, and lower with a 2–3 second eccentric to increase time under tension—expect more anterior/mid-deltoid carryover than strict lateral isolation.
Can I build muscle without doing Cable Seated Lateral Raise?
Yes. You can achieve hypertrophy for the lateral deltoid using dumbbell laterals, band laterals, leaning variations, and machine work as long as you apply progressive overload. Cue: prioritize controlled eccentrics, maintain an elbow-led abduction path, and increase volume or time under tension to drive growth.
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