10 Best Dumbbell Standing Alternate Raise Alternatives for Shoulder Workouts
If you can't perform the Dumbbell Standing Alternate Raise, use exercises that still load the lateral deltoid and train shoulder abduction with controlled tempo. Try seated lateral raises, cable lateral raises, arcing incline raises, or single-arm band raises. Keep a 10–2 elbow angle and lead with your elbow to maximize deltoid activation.
Original Exercise: Dumbbell Standing Alternate Raise
How to Perform Dumbbell Standing Alternate Raise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back straight and your core engaged.
- Raise one 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.
- Repeat with the other arm.
- Alternate between arms for the desired number of repetitions.
Best Dumbbell Standing Alternate Raise Alternatives
1. Dumbbell Alternate Side Press
84.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
- Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
- Continue alternating sides for the desired number of repetitions.
2. Dumbbell Side Lying One Hand Raise
80.2% MatchHow to perform this exercise
- Lie on your side with your legs extended and your head supported by your arm.
- Hold a dumbbell in your top hand with your palm facing down.
- Keeping your arm straight, raise the dumbbell up to shoulder height.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
3. Cable One Arm Lateral Raise
77.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, facing the cable machine.
- Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable.
- Keep your arm straight and slowly raise it out to the side until it is parallel to the ground.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
4. Bent Press
75.2% MatchHow to perform this exercise
- Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
- Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
- Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.
5. Dumbbell Standing Alternate Overhead Press
74.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
- Press one dumbbell overhead, fully extending your arm.
- Lower the dumbbell back to shoulder level.
- Repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
6. Cable Lateral Raise
72.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip.
- Keep your arms straight and your core engaged.
- Raise your arms out to the sides 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.
7. Dumbbell Full Can Lateral Raise
68.4% 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, 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.
8. Double Kettlebell Push Press
67.9% MatchHow to perform this exercise
- Clean two kettlebells to your shoulders.
- Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
- Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.
9. Dumbbell Standing Palms In Press
67.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards.
- Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell W-press
67.9% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
Why You Might Need a Dumbbell Standing Alternate Raise Alternative
You may substitute the Dumbbell Standing Alternate Raise for several reasons: shoulder pain or impingement during pure abduction, lack of matching dumbbells, limited overhead mobility, or a need for different loading mechanics. Alternatives change loading plane, range of motion, or stability demand to protect the rotator cuff and scapula. For example, performing raises in the scaption (30–45° anterior to the frontal plane) reduces supraspinatus impingement while maintaining lateral deltoid recruitment. If you feel anterior shoulder pain, swap to cable lateral raises and emphasize scapular depression and a slight elbow bend to offload the joint.
How to Choose the Right Substitute
Pick a substitute based on the muscle target, equipment, and joint tolerance. If you want isolated lateral head activation, choose dumbbell or cable lateral raises and maintain a 10–2 elbow position with a slow eccentric. If you lack weights, use single-arm band raises for constant tension and unilateral control. For limited ROM or impingement, prioritize scaption at 30–45° and avoid full abduction above 120° until mobility improves. Also consider progression: cables allow constant tension, while seated variations reduce momentum and increase deltoid isolation.
Frequently Asked Questions
What muscles does Dumbbell Standing Alternate Raise work?
The exercise primarily targets the lateral (middle) deltoid to produce shoulder abduction. It also recruits the anterior deltoid lightly, the supraspinatus during initiation, and the trapezius and serratus anterior for scapular stabilization.
What is the best bodyweight alternative to Dumbbell Standing Alternate Raise?
There is no true bodyweight isolation for the lateral deltoid, but pike push-ups and elevated pike presses build overall deltoid mass and overhead strength. To emphasize lateral mechanics, pair pike presses with scapular wall slides and focus on leading with your elbow and maintaining scapular upward rotation.
Can I build muscle without doing Dumbbell Standing Alternate Raise?
Yes. You can build shoulder muscle using overhead presses, seated lateral raises, cable lateral raises, and progressive band work. Use progressive overload, strict form (10–2 elbow cue), and varied planes (scaption and frontal) to stimulate the delts effectively.
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