10 Best Dumbbell Standing Alternate Raise Alternatives for Shoulder Workouts
The Dumbbell Standing Alternate Raise is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Side Lying One Hand Raise, the Cable One Arm Lateral Raise and the Kettlebell One Arm Military Press To The Side. Four harder versions, among them the Dumbbell Alternate Side Press and the Dumbbell Standing Alternate Overhead Press, are listed below as progressions rather than swaps.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Standing Alternate Raise
- Primary muscle
- Delts
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Isolation
Secondary muscles: Traps, Forearms
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.
Ranked Dumbbell Standing Alternate Raise Alternatives
10 substitutes, ranked by how closely each one matches the Dumbbell Standing Alternate 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.
Best match - Delts
- Dumbbell
- Beginner
- Isolation
The same equipment, done lying face down instead.
How 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.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Dumbbell Standing Alternate Raise
- Equipment: free weights, the same as the Dumbbell Standing Alternate Raise
Progression
2. Dumbbell Alternate Side Press
85% match- Delts
- Dumbbell
- Intermediate
- Compound
Pick this when you want a harder version that still works the delts.
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Dumbbell Standing Alternate Raise
- Equipment: free weights, the same as the Dumbbell Standing Alternate Raise
- Body position: standing, the same as the Dumbbell Standing Alternate Raise
3. Cable One Arm Lateral Raise
78% match- Delts
- Cable
- Beginner
- Isolation
A good swap when you have a cable machine to work with, and it still works the delts.
How 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.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Dumbbell Standing Alternate Raise
- Equipment: a cable, not free weights
- Body position: standing, the same as the Dumbbell Standing Alternate Raise
- Delts
- Kettlebell
- Intermediate
- Compound
A good swap when you have a kettlebell to work with, and it still works the delts.
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
- Engage your core and keep your back straight.
- Press the kettlebell overhead, extending your arm fully.
- Pause for a moment at the top, then slowly lower the kettlebell back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Dumbbell Standing Alternate Raise
- Equipment: free weights, the same as the Dumbbell Standing Alternate Raise
- Body position: standing, the same as the Dumbbell Standing Alternate Raise
- Balance: harder to stay steady on than the Dumbbell Standing Alternate Raise
5. Bent Press
75% match- Delts
- Kettlebell
- Advanced
- Compound
How 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.
Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Dumbbell Standing Alternate Raise
- Equipment: free weights, the same as the Dumbbell Standing Alternate Raise
- Body position: standing, the same as the Dumbbell Standing Alternate Raise
- Balance: harder to stay steady on than the Dumbbell Standing Alternate Raise
Progression
- Delts
- Dumbbell
- Intermediate
- Compound
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Dumbbell Standing Alternate Raise
- Equipment: free weights, the same as the Dumbbell Standing Alternate Raise
- Body position: standing, the same as the Dumbbell Standing Alternate Raise
Progression
- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Grab a dumbbell with each hand and stand up erect.
- Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press. This will be your starting position.
- Now start extending your left arm overhead as you rotate the wrist so that the palm of your hand faces forward as you go up. Your elbows should come out also as you lift the weight. Simultaneously, you will also be bending from your hip to your opposite side. Tip: If you perform the exercise correctly, is should look as if you are trying to reach for something overhead on the right hand side of your body, but with your left arm. Breathe out as you perform this movement.
- Once you reach the top position breathe in. Then, with the weight fully extended overhead and you bent over to your right hand side, begin the movement to the left side.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Dumbbell Standing Alternate Raise
- Equipment: free weights, the same as the Dumbbell Standing Alternate Raise
- Body position: standing, the same as the Dumbbell Standing Alternate Raise
Progression
- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
- Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
- After a brief pause, return the weight to the starting position.
- Repeat for the opposite side, continuing to alternate between arms.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Dumbbell Standing Alternate Raise
- Equipment: free weights, the same as the Dumbbell Standing Alternate Raise
- Body position: standing, the same as the Dumbbell Standing Alternate Raise
9. Kettlebell Alternating Press
74% match- Delts
- Kettlebell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Press one kettlebell overhead, fully extending your arm.
- Lower the kettlebell back to shoulder height.
- Repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Dumbbell Standing Alternate Raise
- Equipment: free weights, the same as the Dumbbell Standing Alternate Raise
- Body position: standing, the same as the Dumbbell Standing Alternate Raise
10. Kettlebell Seesaw Press
74% match- Delts
- Kettlebell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Press one kettlebell overhead while keeping the other kettlebell at shoulder height.
- Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead.
- Continue alternating the pressing motion, creating a seesaw-like movement.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Dumbbell Standing Alternate Raise
- Equipment: free weights, the same as the Dumbbell Standing Alternate Raise
- Body position: standing, the same as the Dumbbell Standing Alternate Raise
Dumbbell Standing Alternate Raise FAQ
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.
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