10 Best Dumbbell Lateral Raise Alternatives for Shoulder Growth
If you can’t perform dumbbell lateral raises, use cable lateral raises, band lateral raises, machine shoulder abductions, upright rows, or side-lying raises to target the lateral deltoid. Cue: keep a slight elbow bend and lead with the elbow to emphasize the lateral head during abduction; this preserves scapular rhythm and lateral deltoid activation.
Original Exercise: Dumbbell Lateral Raise
How to Perform Dumbbell Lateral Raise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- 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.
Best Dumbbell Lateral Raise Alternatives
1. Dumbbell Lateral To Front Raise
99.4% MatchHow 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 engage your core.
- Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
2. Dumbbell Scaption
94.2% 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.
3. Dumbbell Standing Around World
93.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
4. Crucifix
90.2% 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.
5. Dumbbell Full Can Lateral Raise
88.7% MatchHow 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 engage your core.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
- 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. Dumbbell One Arm Lateral Raise With Support
86.7% 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.
7. Dumbbell One Arm Lateral Raise
86.4% 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.
8. Dumbbell Raise
85.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- 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.
9. Dumbbell Upright Row
85.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang in front of your thighs, with your arms fully extended.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
10. Bent Over Dumbbell Rear Delt Raise With Head On Bench
85.4% 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.
Why You Might Need a Dumbbell Lateral Raise Alternative
You might substitute lateral raises for joint pain, limited equipment, or to change stimulus for growth. Shoulder impingement often stems from poor scapular control; switching to cables or machines lets you alter line of pull and reduce painful end-range abduction. Bands and leaning cable variations let you bias the lateral deltoid through constant tension and a controlled eccentric, while upright rows and handstand work increase overall deltoid loading when isolation is impractical. Cue: externally rotate the humerus slightly and stop around shoulder height to maintain medial deltoid emphasis and limit trap oversharing.
How to Choose the Right Substitute
Pick a substitute based on available equipment, pain profile, and training goal. For strict lateral deltoid isolation choose cables or bands and use single-arm sets with a controlled 2–3 second negative; this maintains constant tension and isolates humeral abduction. If you need to limit shoulder abduction, use machine shoulder abduction or side-lying raises to reduce scapular motion. For strength and mass prioritize variants that allow progressive overload (heavier cables or higher-resistance bands) and ensure you can cue a neutral spine and slight elbow bend so the lateral head, not the traps, does the work.
Frequently Asked Questions
What muscles does Dumbbell Lateral Raise work?
The dumbbell lateral raise primarily targets the lateral (middle) head of the deltoid through humeral abduction. The supraspinatus assists the initial lift while the upper trapezius and anterior deltoid assist if you shrug or externally rotate; cue: lead with the elbow and stop at shoulder height to maximize lateral deltoid activation.
What is the best bodyweight alternative to Dumbbell Lateral Raise?
Pure bodyweight options cannot fully isolate the lateral head, but handstand holds or pike push-ups provide heavy, shoulder-dominant loading that builds deltoid size and strength. Cue: perform handstand holds with elbows slightly out and controlled scapular positioning to increase overall deltoid recruitment when isolation isn’t available.
Can I build muscle without doing Dumbbell Lateral Raise?
Yes. You can build the lateral deltoid using progressive compound and alternative isolation movements—cable lateral raises, band work, upright rows, and machine abductions—so long as you progressively overload and maintain proper form. Cue: prioritize full ROM, a slight elbow bend, and scapular stabilization to ensure the medial deltoid, not the traps, receives the stimulus.
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