10 Best Dumbbell Full Can Lateral Raise Alternatives for Shoulder Pain

The Dumbbell Full Can Lateral Raise is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Raise, the Dumbbell Lateral To Front Raise and the Dumbbell Front Raise.

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

Original Exercise: Dumbbell Full Can Lateral Raise

Dumbbell Full Can Lateral RaisePlay demonstration
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Traps, Rotator Cuff

How to perform Dumbbell Full Can Lateral Raise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
  2. Keep your back straight and engage your core.
  3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Dumbbell Full Can Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Full Can 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
    Dumbbell RaisePlay demonstration

    1. Dumbbell Raise

    94% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
    2. Keep your back straight and engage your core.
    3. Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
    4. Pause for a moment at the top, then 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 Dumbbell Full Can Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell Full Can Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Full Can Lateral Raise
    • Body position: standing, the same as the Dumbbell Full Can Lateral Raise
  2. Dumbbell Lateral To Front RaisePlay demonstration

    2. Dumbbell Lateral To Front Raise

    89% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation

    It still works the delts, through a different movement.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
    2. Keep your back straight and engage your core.
    3. Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
    4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    5. Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
    6. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    7. 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 Dumbbell Full Can Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Full Can Lateral Raise
    • Body position: standing, the same as the Dumbbell Full Can Lateral Raise
  3. Dumbbell Front RaisePlay demonstration

    3. Dumbbell Front Raise

    89% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
    2. Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level.
    3. Pause for a moment at the top, then inhale and slowly lower the dumbbells 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 Dumbbell Full Can Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell Full Can Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Full Can Lateral Raise
    • Body position: standing, the same as the Dumbbell Full Can Lateral Raise
  4. Dumbbell Seated Lateral RaisePlay demonstration

    4. Dumbbell Seated Lateral Raise

    89% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
    2. Keep your back straight and core engaged.
    3. Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground.
    4. Pause for a moment at the top, then slowly lower 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
    • Movement: raise, the same as the Dumbbell Full Can Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell Full Can Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Full Can Lateral Raise
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Dumbbell Full Can Lateral Raise
  5. Dumbbell Standing Front Raise Above HeadPlay demonstration

    5. Dumbbell Standing Front Raise Above Head

    89% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation

    The same equipment, taken with an overhand grip.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. Keep your arms straight and lift the dumbbells in front of you, raising them above your head.
    3. Pause for a moment at the top, then slowly lower the dumbbells back 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 Dumbbell Full Can Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell Full Can Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Full Can Lateral Raise
    • Body position: standing, the same as the Dumbbell Full Can Lateral Raise
  6. Dumbbell Lateral RaisePlay demonstration

    6. Dumbbell Lateral Raise

    89% 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, palms facing your body.
    2. Keep your back straight and engage your core.
    3. Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
    4. Pause for a moment at the top, then 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
    • Primary muscle: delts, the same as the Dumbbell Full Can Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Full Can Lateral Raise
    • Body position: standing, the same as the Dumbbell Full Can Lateral Raise
  7. Barbell Front RaisePlay demonstration

    7. Barbell Front Raise

    88% match
    • Delts
    • Barbell
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
    2. Keep your arms straight and lift the barbell forward and upward until it reaches shoulder level.
    3. Pause for a moment at the top, then slowly lower the barbell 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 Dumbbell Full Can Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell Full Can Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Full Can Lateral Raise
    • Body position: standing, the same as the Dumbbell Full Can Lateral Raise
    • Balance: easier to stay steady on than the Dumbbell Full Can Lateral Raise
  8. Dumbbell Standing Around WorldPlay demonstration

    8. Dumbbell Standing Around World

    85% 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 Dumbbell Full Can Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Full Can Lateral Raise
    • Body position: standing, the same as the Dumbbell Full Can Lateral Raise
  9. Dumbbell Scaption

    9. Dumbbell Scaption

    84% 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 Dumbbell Full Can Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Full Can Lateral Raise
    • Body position: standing, the same as the Dumbbell Full Can Lateral Raise
  10. Barbell Standing Front Raise Over HeadPlay demonstration

    10. Barbell Standing Front Raise Over Head

    84% match
    • Delts
    • Barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip.
    2. Keep your back straight and engage your core.
    3. Slowly raise the barbell in front of you, keeping your arms straight and your palms facing down.
    4. Continue lifting until the barbell is slightly above shoulder level.
    5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    6. 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 Dumbbell Full Can Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell Full Can Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Full Can Lateral Raise
    • Body position: standing, the same as the Dumbbell Full Can Lateral Raise
    • Balance: easier to stay steady on than the Dumbbell Full Can Lateral Raise

Why You Might Need a Dumbbell Full Can Lateral Raise Alternative

You might substitute the full-can lateral raise for shoulder pain, impingement, lack of dumbbells, or to vary stimulus. Different tools change the resistance curve and scapular mechanics: cables keep constant tension, bands shift load through range, and leaning raises align the resistance vector to emphasize the medial head. Use the scapular-plane (about 30° forward) and a thumbs-up grip to reduce supraspinatus irritation and bias the lateral deltoid. Choose a substitute that lowers joint stress while maintaining slow, controlled reps and tight scapular control, keep elbows soft and lead with the elbow to maintain deltoid activation.

How to Choose the Right Dumbbell Full Can Lateral Raise Substitute

Match the substitute to your limitation and training goal. For persistent shoulder pain choose cables or bands and perform raises in the scapular plane with a thumbs-up grip to reduce impingement; cue: stop at shoulder height and avoid shrugging. If you need progressive overload pick machine or single-arm cable variations to increase load incrementally, cue: keep elbow bent 15–20° and tension through the eccentric. For limited equipment, leaning dumbbell or band raises let you change the resistance vector; cue: hinge at the waist 15° and pull the elbow up so the working line passes through the lateral deltoid.

Dumbbell Full Can Lateral Raise FAQ

What muscles does Dumbbell Full Can Lateral Raise work?

The primary mover is the lateral (middle) deltoid; the anterior and posterior deltoid portions assist for stabilization, while the upper trapezius helps at the top. Biomechanically the movement is shoulder abduction in the scapular plane, so keep the thumb-up and elbow leading to bias the lateral head over the supraspinatus.

Can I build muscle without doing Dumbbell Full Can Lateral Raise?

Yes. You can build lateral deltoid size with other movements that provide targeted tension and progressive overload, single-arm cables, leaning dumbbell raises, machine lateral raises, or band work. Keep tension high, control the eccentric, and use moderate reps (8–15) while pausing at 30–60° abduction to maximize muscle activation.

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