10 Best Bent-arm Lateral Raise Alternatives for Limited Gear

Ranked Dumbbell Seated Bent Arm Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Seated Bent Arm 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.

1. Best match

   Play demonstration

   1. Weighted Round Arm

   84% match

   • Delts
   • Weighted
   • Intermediate
   • Isolation

   Pick this when you want a harder 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.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Raise your arms out to the sides, keeping a slight bend in your elbows.
   4. Continue lifting your arms until they are parallel to the ground.
   5. Pause for a moment at the top, then slowly lower your arms 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

   • Primary muscle: delts, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Body position: standing, not seated
2. Play demonstration

   Progression

   2. Dumbbell Iron Cross

   81% match

   • Delts
   • Dumbbell
   • Advanced
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
   2. Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body.
   3. Pause for a moment, then slowly lower your arms 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

   • Primary muscle: delts, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Body position: standing, not seated
3. 

   Progression

   3. Power Partials

   79% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
   2. The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position.
   3. Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling.
   4. Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling. Tip: Keep the palms facing down with the little finger slightly higher while lifting and lowering the weights as it will concentrate the stress on your shoulders mainly.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Body position: seated, the same as the Dumbbell Seated Bent Arm Lateral Raise
4. 

   4. Seated Side Lateral Raise

   76% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the delts.

   How to perform this exercise

   1. Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
   2. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
   3. Lower the dumbbells back down slowly to the starting position as you inhale.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Body position: seated, the same as the Dumbbell Seated Bent Arm Lateral Raise
5. 

   Progression

   5. Front Incline Dumbbell Raise

   71% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.
   2. Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position.
   3. Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. Tip: Keep your head resting down against the bench and your legs on the floor at all times.
   4. Lower the arms back to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Body position: seated, the same as the Dumbbell Seated Bent Arm Lateral Raise
6. 

   6. Rack Delivery

   69% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
   2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
   3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Body position: standing, not seated
7. 

   Progression

   7. One-arm Incline Lateral Raise

   68% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder single-arm version that still works the delts.

   How to perform this exercise

   1. Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.
   2. Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
   3. While keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight up until it is pointing at the ceiling. Tip: Exhale as you perform this movement. Hold the dumbbell in the position and feel the contraction in the shoulders for a second.
   4. While inhaling lower the weight across your body back into the starting position.
   5. Repeat the movement for the prescribed amount of repetitions.
   6. Switch arms and repeat the movement.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Body position: seated, the same as the Dumbbell Seated Bent Arm Lateral Raise
8. 

   Progression

   8. Side Laterals To Front Raise

   68% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
   2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
   3. At the top of the exercise move the weights out in front of you, keeping your arms extended.
   4. Lower the weights with a controlled motion.
   5. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
   6. Lower the weights 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 Seated Bent Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Body position: standing, not seated
9. 

   9. Backward Medicine Ball Throw

   68% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
   2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
   3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
   4. Your partner can then roll the ball back to you. 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 Dumbbell Seated Bent Arm Lateral Raise
   • Equipment: free weights, the same as the Dumbbell Seated Bent Arm Lateral Raise
   • Body position: standing, not seated
10. 

    10. Shoulder Raise

    67% match

    • Delts
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: delts, the same as the Dumbbell Seated Bent Arm Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Seated Bent Arm Lateral Raise
    • Body position: standing, not seated