10 Best Bent-arm Lateral Raise Alternatives for Limited Gear
If you can’t perform the Dumbbell Seated Bent Arm Lateral Raise, use standing bent-arm laterals with a cable or resistance band, or perform side-lying arm raises to target the lateral deltoid. Keep the elbow at ~90° and lead the lift with your elbow, driving humeral abduction in the frontal plane to maximize lateral-delt activation.
Original Exercise: Dumbbell Seated Bent Arm Lateral Raise
How to Perform Dumbbell Seated Bent Arm Lateral Raise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90-degree angle.
- Keeping your elbows bent, raise your arms out to the sides 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.
Best Dumbbell Seated Bent Arm Lateral Raise Alternatives
1. Dumbbell Rear Delt Raise
91.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise your arms out to the sides, keeping a slight bend in your elbows, 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.
2. Dumbbell Iron Cross
81.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body.
- Pause for a moment, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
3. Decline Dumbbell Flyes
73% MatchHow to perform this exercise
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
4. Dumbbell Fly
72.2% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight up over your chest, with a slight bend in your elbows.
- Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
5. Bodyweight Flyes
72.2% MatchHow to perform this exercise
- Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
- Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
- Place your hands on the bars. This will be your starting position.
- Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
- After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.
6. Dumbbell Decline Fly
72.2% MatchHow to perform this exercise
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
7. Dumbbell Decline Twist Fly
71.7% MatchHow to perform this exercise
- Lie down on a decline bench with your head lower than your hips.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
- Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
8. Dumbbell Lying On Floor Rear Delt Raise
69.9% MatchHow to perform this exercise
- Lie face down on the floor with a dumbbell in each hand, palms facing each other.
- Extend your arms straight out in front of you, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.
- 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 Fly On Exercise Ball
69% MatchHow to perform this exercise
- Sit on an exercise ball and hold a dumbbell in each hand.
- Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
- Extend your arms straight up above your chest, palms facing each other.
- Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
10. Dumbbell Incline Fly On Exercise Ball
69% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on an exercise ball and roll forward until your upper back is resting on the incline bench.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
Why You Might Need a Dumbbell Seated Bent Arm Lateral Raise Alternative
You may substitute this isolation move for several reasons: shoulder impingement or rotator cuff irritation from seated positions, lack of a bench for seated support, or the need for constant tension and easier load progression. Bent-arm mechanics shorten the lever arm and reduce shear at the glenohumeral joint; alternatives like cable bent-arm raises preserve continuous tension and reduce momentum. If you’re rehabbing, choose low-load band variations to maintain lateral-delt activation while limiting trapezius shrugging. Cue: maintain slight external rotation and lift through the elbow to keep emphasis on the lateral head rather than the upper traps.
How to Choose the Right Substitute
Select a substitute based on equipment, training goal, and shoulder mechanics. For hypertrophy pick cables or dumbbells to progress load and time under tension; cue: pause at 90° abduction and control the eccentric. For rehab or pain use light bands or side-lying raises to limit joint stress and focus on scapular stability—keep the scapula down and avoid shrugging. If you lack equipment, choose isometric lateral holds to increase time under tension. Prioritize options that allow you to keep the elbow bent to shorten the lever arm and maintain humeral abduction in the frontal plane.
Frequently Asked Questions
What muscles does Dumbbell Seated Bent Arm Lateral Raise work?
The exercise primarily targets the lateral (middle) deltoid while the anterior and posterior deltoid assist. The rotator cuff and scapular stabilizers engage isometrically to control the humeral head; cue: keep the elbow at about 90° and lead with the elbow to maximize lateral-delt activation and limit trapezius takeover.
What is the best bodyweight alternative to Dumbbell Seated Bent Arm Lateral Raise?
A practical bodyweight option is the side-lying arm raise: lie on your side and lift the top arm into abduction, keeping the elbow bent and thumb up to bias the lateral deltoid. Use slow eccentrics and a controlled pause at the top to increase tension when you lack external load.
Can I build muscle without doing Dumbbell Seated Bent Arm Lateral Raise?
Yes. You can build lateral-delt size with cables, bands, standing bent-arm laterals, or machine lateral raises as long as you apply progressive overload and sufficient volume. Focus on strict elbow-led abduction, controlled eccentrics, and progressive resistance to ensure targeted lateral-delt recruitment.
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