10 Best Dumbbell Seated Lateral Raise Alternatives for Shoulder Definition

The Dumbbell Seated Lateral Raise is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Seated Front Raise, the Dumbbell Raise and the Dumbbell Seated Alternate Front Raise. Two harder versions, the Dumbbell Full Can Lateral Raise and the Dumbbell Standing Front Raise Above Head, are listed below as progressions rather than swaps.

The Dumbbell Seated Front Raise picks up right where the Dumbbell Seated Lateral Raise leaves off: same seat, same pair of dumbbells, only the arc moves from your sides to the front of your body. Of the swaps that actually change the movement, it asks the least of you: same bench, same dumbbells, one change of direction. If you want to keep the side-to-side arc instead, the Seated Side Lateral Raise repeats it almost exactly.

Dumbbell Seated Lateral RaiseWatch the Dumbbell Seated Lateral Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Seated Lateral Raise

The steps for the Dumbbell Seated Lateral Raise itself, so you can judge how close each substitute below really is.

Delts, with traps, upper back · Dumbbell · Beginner · Isolation

  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.

The 10 Best Dumbbell Seated Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Seated Lateral Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Seated Front RaisePlay demonstration

    1. Dumbbell Seated Front Raise

    90% match

    Delts · Beginner · Isolation

    The same equipment, taken with an overhand grip.

    • Dumbbell
    How to perform it
    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 in front of you, with your palms facing down, until they are at shoulder level.
    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 Seated Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell Seated Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Seated Lateral Raise
    • Body position: seated, the same as the Dumbbell Seated Lateral Raise
  2. Dumbbell Full Can Lateral RaisePlay demonstration

    Progression

    2. Dumbbell Full Can Lateral Raise

    89% match

    Delts · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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.

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

    Why this matches
    • Movement: raise, the same as the Dumbbell Seated Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell Seated Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Seated Lateral Raise
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Lateral Raise
  3. Dumbbell RaisePlay demonstration

    3. Dumbbell Raise

    86% match

    Delts · Beginner · Isolation

    Pick this when you want to work the delts with more balance to manage.

    • Dumbbell
    How to perform it
    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 Seated Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell Seated Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Seated Lateral Raise
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Lateral Raise
  4. Dumbbell Seated Alternate Front RaisePlay demonstration

    4. Dumbbell Seated Alternate Front Raise

    83% match

    Delts · Beginner · Isolation

    Pick this when you want to work the delts one side at a time.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a dumbbell in each hand with your palms facing your body and arms extended down by your sides.
    3. Keeping your arms straight, raise one dumbbell in front of you until it is parallel to the ground.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat with the other arm.
    6. Alternate between arms for the desired number of repetitions.

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

    Why this matches
    • Movement: raise, the same as the Dumbbell Seated Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell Seated Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Seated Lateral Raise
    • Body position: seated, the same as the Dumbbell Seated Lateral Raise
  5. Seated Side Lateral Raise

    5. Seated Side Lateral Raise

    83% match

    Delts · Beginner · Isolation

    It still works the delts, through a different movement.

    • Dumbbell
    How to perform it
    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 Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Seated Lateral Raise
    • Body position: seated, the same as the Dumbbell Seated Lateral Raise
    • Balance: harder to stay steady on than the Dumbbell Seated Lateral Raise
  7. Barbell Front RaisePlay demonstration

    7. Barbell Front Raise

    82% match

    Delts · Beginner · Isolation

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

    • Barbell
    How to perform it
    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 Seated Lateral Raise
    • Primary muscle: delts, the same as the Dumbbell Seated Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Seated Lateral Raise
    • Body position: standing, not seated

Why You Might Need a Dumbbell Seated Lateral Raise Alternative

A busy bench is the easiest way to lose access to the Dumbbell Seated Lateral Raise: one seat, one pair of dumbbells, and the exercise stalls. Nearly every one of these swaps still trains the delts with a dumbbell; what changes is the direction of the raise, whether you are sitting or standing, or both. Some keep you seated and only swing the arc to the front, like the Dumbbell Seated Front Raise. Others put you back on your feet, among them the Dumbbell Lateral Raise and the Dumbbell Raise: the same arc with the same dumbbells, only done standing, so your legs and trunk hold you steady instead of the bench. If no dumbbells are free, the Barbell Front Raise trades the pair for a single bar your hands share instead. Match the swap to your space and equipment.

How to Choose the Right Dumbbell Seated Lateral Raise Substitute

Want to stay seated with the same dumbbells? The Dumbbell Seated Front Raise only changes the direction of the raise, from the side to the front, so nothing about your bench or dumbbells has to move. Would rather keep the exact side-to-side arc? The Seated Side Lateral Raise and the Dumbbell Lateral Raise both repeat it, the second one done standing instead of sitting down. Want to work one arm at a time? The Dumbbell Seated Alternate Front Raise stays seated but moves each side on its own. No dumbbells free but a barbell is? The Barbell Front Raise trades two independent weights for one bar your hands share instead.

Dumbbell Seated Lateral Raise FAQ

Can I do the Dumbbell Seated Lateral Raise at home?

Yes, all you need is a pair of dumbbells and something solid to sit on: a bench, a sturdy chair or even the edge of a couch. The Dumbbell Seated Front Raise, the Dumbbell Raise and the Seated Side Lateral Raise all use the same dumbbells you already own, so none of them need a trip to the gym.

Which alternative keeps the exact same raise?

The Seated Side Lateral Raise. It keeps the same seat, the same pair of dumbbells and the same side-to-side arc, so almost nothing about your setup has to change. The Dumbbell Lateral Raise repeats that same arc too, only standing instead of seated.

Which swap suits a beginner?

The Dumbbell Raise or the Seated Side Lateral Raise. Both use the same pair of dumbbells as the original: the Seated Side Lateral Raise keeps the bench and arc, and the Dumbbell Raise does that arc standing, so neither needs anything new set up before you start. The Dumbbell Incline One Arm Lateral Raise takes more setting up: sit on an incline bench, lean forward and raise one dumbbell to the side at a time.

How do I train shoulders without a bench to sit on?

Move to your feet. The Dumbbell Lateral Raise and the Dumbbell Raise keep the same side-to-side arc without needing anywhere to sit, and the Dumbbell Front Raise or the Barbell Front Raise swap the direction to the front while you stand. All of them use equipment you can set up on open floor.

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