10 Best Lateral Raise - With Bands Alternatives for Shoulder Training

The Lateral Raise - With Bands is done standing with a band. Ranked closest by our scoring: the Kneeling Arm Drill.

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Original Exercise: Lateral Raise - With Bands

Lateral Raise - With Bands
Primary muscle
Shoulders
Equipment
Band
Difficulty
Intermediate
Type
Isolation
How to perform Lateral Raise - With Bands
  1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.
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Ranked Lateral Raise - With Bands Alternatives

10 substitutes, ranked by how closely each one matches the Lateral Raise - With Bands 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. Best match
    Kneeling Arm Drill

    1. Kneeling Arm Drill

    53% match
    • Shoulders
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that works the shoulders one side at a time.

    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, the same as the Lateral Raise - With Bands
    • Equipment: bodyweight only, not a band
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Lateral Raise - With Bands
  2. Incline Push-up (On Box)Play demonstration

    2. Incline Push-up (On Box)

    46% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

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

    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, not shoulders
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Lateral Raise - With Bands
  3. Triceps Dip (Between Benches)Play demonstration

    3. Triceps Dip (Between Benches)

    45% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    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 yourself 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 shoulders
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Lateral Raise - With Bands
  4. Korean DipsPlay demonstration

    4. Korean Dips

    44% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
    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: pectorals, not shoulders
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Lateral Raise - With Bands
    • Balance: harder to stay steady on than the Lateral Raise - With Bands
  5. Modified Hindu Push-upPlay demonstration

    5. Modified Hindu Push-up

    43% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending 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: pectorals, not shoulders
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Lateral Raise - With Bands
    • Balance: harder to stay steady on than the Lateral Raise - With Bands
  6. Captains Chair Straight Leg RaisePlay demonstration

    6. Captains Chair Straight Leg Raise

    42% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
    2. Keep your upper body stable and your back straight.
    3. Engage your abs and lift your legs up in front of you, keeping them straight.
    4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: abs, not shoulders
    • Equipment: bodyweight only, not a band
    • Body position: hanging, not standing
  7. Push-up (Wall)Play demonstration

    7. Push-up (Wall)

    41% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, not shoulders
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Lateral Raise - With Bands
  8. Chest Dip (On Dip-pull-up Cage)Play demonstration

    8. Chest Dip (On Dip-pull-up Cage)

    38% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the dip bars to a height that allows you to comfortably grip them.
    2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
    3. Jump up and straighten your arms, supporting your body weight on the bars.
    4. Bend your knees and cross your ankles behind you.
    5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
    6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
    7. Push through your palms and extend your elbows to raise your body back up to the starting position.
    8. 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 shoulders
    • Equipment: bodyweight only, not a band
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Lateral Raise - With Bands
  9. Incline Close-grip Push-upPlay demonstration

    9. Incline Close-grip Push-up

    38% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not shoulders
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, not standing
  10. Incline Push-upPlay demonstration

    10. Incline Push-up

    38% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, not shoulders
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, not standing

Why You Might Need a Lateral Raise - With Bands Alternative

You may swap band lateral raises for several reasons: shoulder impingement, no bands available, plateauing load, or a need for different tension curves. Lateral raises primarily load the lateral deltoid during arm abduction; excessive upward rotation or trunk lean lowers deltoid activation and shifts work to the traps. Choose alternatives when you need more constant tension (cables), heavier external load (dumbbells), or stricter isolation to fix imbalances (single-arm machine). Use a 15–30° elbow bend and lead with the elbow to keep force on the lateral head; limit elevation to 90° if you feel anterior shoulder compression.

How to Choose the Right Lateral Raise - With Bands Substitute

Pick a substitute based on equipment, pain profile, and the tension curve you want. Use cables when you need constant tension, set the pulley at hip height and abduct the arm to 90° with the thumb slightly up to emphasize the lateral deltoid. Choose dumbbells for progressive loading and strict tempo: control the eccentric for 2–3 seconds and stop at shoulder level. For shoulder pain, favor lower elevation or isometric holds at 30–45° to maintain activation without dynamic impingement. Prioritize unilateral work to correct side-to-side strength differences.

Lateral Raise - With Bands FAQ

What muscles does Lateral Raise - With Bands work?

The band lateral raise primarily targets the lateral (middle) head of the deltoid during arm abduction. It also uses the supraspinatus for initial lift and the trapezius and serratus anterior for scapular stabilization when you raise the arm to shoulder height.

What is the best bodyweight alternative to Lateral Raise - With Bands?

For bodyweight-focused training, a pike press variation builds shoulder strength by loading the deltoids vertically, set hips high, lower toward the forehead with elbows flared ~45°. If you need isolation, perform an isometric lateral hold against a wall at shoulder height with a 15–30° elbow bend to maintain lateral deltoid activation without added load.

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