10 Best Dumbbell Standing Alternate Raise Alternatives for Shoulder Workouts

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.

1. Play demonstration

   1. Reverse Dip

   43% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the triceps rather than the delts.

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Standing Alternate Raise
2. Play demonstration

   2. Elbow Dips

   43% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
   2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Standing Alternate Raise
3. Play demonstration

   3. Ring Dips

   39% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from the rings with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, not delts
   • Equipment: a suspension trainer, not free weights
   • Body position: standing, the same as the Dumbbell Standing Alternate Raise
   • Balance: harder to stay steady on than the Dumbbell Standing Alternate Raise
4. Play demonstration

   4. Monster Walk

   39% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the glutes rather than the delts.

   How to perform this exercise

   1. Place a resistance band around your ankles.
   2. Stand with your feet shoulder-width apart and slightly bend your knees.
   3. Take a step to the side with your right foot, maintaining tension on the resistance band.
   4. Follow with your left foot, stepping to the side to return 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: glutes, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Standing Alternate Raise
5. 

   5. Kneeling Arm Drill

   37% match

   • Shoulders
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the shoulders rather than the delts.

   How to perform this exercise

   1. This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
   2. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
   3. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
   4. Switch knees and repeat.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: shoulders, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not standing
6. Best match

   Play demonstration

   6. Handstand Push-up

   36% match

   • Delts
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the delts with bodyweight alone.

   How to perform this exercise

   1. Find a wall and face away from it, standing a few feet away.
   2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
   3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
   4. Push through your hands and extend your arms to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Standing Alternate Raise
   • Equipment: bodyweight only, not free weights
   • Body position: inverted, not standing
   • Balance: harder to stay steady on than the Dumbbell Standing Alternate Raise
7. Play demonstration

   7. Left Hook. Boxing

   36% match

   • Delts
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Keep your left hand up to protect your face and your right hand by your chin.
   3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
   4. Twist your torso and engage your core muscles to generate power in the punch.
   5. Snap your arm back to the starting position and 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: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Standing Alternate Raise
   • Balance: harder to stay steady on than the Dumbbell Standing Alternate Raise
8. Play demonstration

   8. Chest Dip

   35% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself on parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not standing
9. 

   9. Carioca Quick Step

   35% match

   • Adductors
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
   2. With your right foot, quick step behind and pull the knee up.
   3. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: adductors, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Standing Alternate Raise
10. Play demonstration

    10. Forward Lunge

    35% match

    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Stand with your feet hip-width apart and hands on your hips.
    2. Take a big step forward with your right foot, lowering your body into a lunge position.
    3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
    4. Push off with your right foot and return to the starting position.
    5. Repeat with your left leg, alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches

    • Primary muscle: glutes, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Standing Alternate Raise