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.

Dumbbell Standing Alternate RaiseWatch the Dumbbell Standing Alternate Raise

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

How to Do the Dumbbell Standing Alternate Raise

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

Delts, with traps, forearms · Dumbbell · Intermediate · Isolation

  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 your core engaged.
  3. Raise one dumbbell to the side, keeping your arm straight and your palm facing down.
  4. Continue lifting until your arm is parallel to the ground.
  5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  6. Repeat with the other arm.
  7. Alternate between arms for the desired number of repetitions.

The 10 Best 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. 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 Side Lying One Hand RaisePlay demonstration

    1. Dumbbell Side Lying One Hand Raise

    80% match

    Delts · Beginner · Isolation

    The same equipment, done lying face down instead.

    • Dumbbell
    How to perform it
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold a dumbbell in your top hand with your palm facing down.
    3. Keeping your arm straight, raise the dumbbell up to shoulder height.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. 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
  2. Dumbbell Alternate Side PressPlay demonstration

    Progression

    2. Dumbbell Alternate Side Press

    85% match

    Delts · Intermediate · Compound

    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 at shoulder height.
    2. Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
    3. Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
    4. 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 RaisePlay demonstration

    3. Cable One Arm Lateral Raise

    78% match

    Delts · Beginner · Isolation

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

    • Cable
    How to perform it
    1. Stand with your feet shoulder-width apart, facing the cable machine.
    2. 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.
    3. Keep your arm straight and slowly raise it out to the side until it is parallel to the ground.
    4. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
    5. 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
  4. Kettlebell One Arm Military Press To The SidePlay demonstration

    4. Kettlebell One Arm Military Press To The Side

    76% match

    Delts · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
    2. Engage your core and keep your back straight.
    3. Press the kettlebell overhead, extending your arm fully.
    4. Pause for a moment at the top, then slowly lower the kettlebell back to the starting position.
    5. 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

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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