10 Best Dumbbell Seated Lateral Raise Alternatives for Home and Gym

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

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, triceps · 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.

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

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

    • 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

    2. Dumbbell Full Can Lateral Raise

    89% match

    Delts · Intermediate · 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, 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
  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

You might substitute the seated dumbbell lateral raise for shoulder pain, limited equipment, or to vary stimulus. Shoulder impingement or AC joint irritation can increase with heavy seated abduction, so switching to a neutral-grip cable or band keeps tension while reducing joint torque. Rehab protocols favor lighter, higher-rep, or isometric holds to load the lateral deltoid without end-range compression. Equipment limits, no dumbbells or bench, also push you toward standing raises, low-pulley cables, or incline variations that alter leverage and horizontal force vectors but still target the mid-deltoid.

How to Choose the Right Dumbbell Seated Lateral Raise Substitute

Select a substitute based on target muscle emphasis, available gear, and joint tolerance. Prioritize movements that maintain elbow-forward mechanics and a slight elbow bend to keep shear low and isolate the lateral deltoid. If you lack dumbbells, choose a low-pulley cable set to ankle height and perform single-arm lateral raises with controlled eccentric tempo to preserve continuous tension. For shoulder pain, prefer isometric 45° holds or lighter band raises to reduce supraspinatus impingement while still loading the mid-deltoid.

Dumbbell Seated Lateral Raise FAQ

What muscles does Dumbbell Seated Lateral Raise V. 2 work?

The primary target is the lateral (middle) deltoid, with secondary activation of the anterior deltoid, upper trapezius and supraspinatus. The movement is shoulder abduction in the frontal plane; leading with the elbow increases mid-deltoid recruitment while minimizing biceps and forearm contribution.

What is the best bodyweight alternative to Dumbbell Seated Lateral Raise V. 2?

Pure bodyweight options are limited, but the side-lying arm abduction (side-lying lateral raise) isolates the mid-deltoid using gravity as resistance. Lie on your side, keep the thumb up, and lift the arm to about 45–90° while leading with the elbow; progress by increasing reps or adding a small weight or band.

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