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

Dumbbell Standing Alternate Raise
Primary Muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Traps, Forearms
How to Perform Dumbbell Standing Alternate Raise
  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.

Ranked Dumbbell Standing Alternate Raise Alternatives

Best Match
Dumbbell Alternate Side Press

1. Dumbbell Alternate Side Press

84.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Dumbbell Side Lying One Hand Raise

2. Dumbbell Side Lying One Hand Raise

80.2% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  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.
Cable One Arm Lateral Raise

3. Cable One Arm Lateral Raise

77.7% Match
Delts Cable Beginner Isolation
How to perform this exercise
  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.
Kettlebell One Arm Military Press To The Side

4. Kettlebell One Arm Military Press To The Side

75.8% Match
Delts Kettlebell Intermediate Isolation
How to perform this exercise
  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.
Bent Press

5. Bent Press

75.2% Match
Delts Kettlebell Advanced Isolation
How to perform this exercise
  1. 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.
  2. 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.
  3. 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.
Dumbbell Standing Alternate Overhead Press

6. Dumbbell Standing Alternate Overhead Press

74.9% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
  2. Press one dumbbell overhead, fully extending your arm.
  3. Lower the dumbbell back to shoulder level.
  4. Repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.
See-Saw Press (Alternating Side Press)

7. See-Saw Press (Alternating Side Press)

74.9% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Grab a dumbbell with each hand and stand up erect.
  2. 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.
  3. 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.
  4. 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.
  5. Repeat for the recommended amount of repetitions.
Standing Alternating Dumbbell Press

8. Standing Alternating Dumbbell Press

74.1% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. 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.
  2. 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.
  3. After a brief pause, return the weight to the starting position.
  4. Repeat for the opposite side, continuing to alternate between arms.
Kettlebell Alternating Press

9. Kettlebell Alternating Press

74.1% Match
Delts Kettlebell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
  2. Press one kettlebell overhead, fully extending your arm.
  3. Lower the kettlebell back to shoulder height.
  4. Repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.
Kettlebell Seesaw Press

10. Kettlebell Seesaw Press

74.1% Match
Delts Kettlebell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
  2. Press one kettlebell overhead while keeping the other kettlebell at shoulder height.
  3. Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead.
  4. Continue alternating the pressing motion, creating a seesaw-like movement.
  5. 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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