10 Best Shoulder Raise Alternatives for Limited Equipment
If you can't do the Shoulder Raise, use exercises that load the delts through similar planes. Try band lateral raises, dumbbell front raises, bent-over reverse flies, face pulls, or pike push-ups. Cue: keep a slight elbow bend and lift from the shoulder (not the traps) to maximize lateral deltoid activation and limit scapular elevation.
Original Exercise: Shoulder Raise
How to Perform Shoulder Raise
- Relax your arms to your sides and raise your shoulders up toward your ears, then back down.
Pro Tips
- Category: Stretching
- Force: Pull
Best Shoulder Raise Alternatives
1. Dumbbell Scaption
98.7% MatchHow to perform this exercise
- This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
- Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
- Continue until your arms are parallel to the ground, and then return to the starting position.
2. Dumbbell Standing Around World
98.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
3. Crucifix
94.7% MatchHow to perform this exercise
- In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
- Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
4. Dumbbell Lateral Raise
94.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
5. Dumbbell Lateral To Front Raise
93.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
6. Dumbbell One Arm Lateral Raise With Support
92.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
- Place your other hand on a stable surface, such as a bench or wall, for support.
- Keep your back straight and engage your core.
- Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
7. Dumbbell One Arm Lateral Raise
90.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Keep your back straight and your core engaged throughout the exercise.
- Raise the 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.
8. Dumbbell Upright Row
89.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang in front of your thighs, with your arms fully extended.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
9. Bent Over Dumbbell Rear Delt Raise With Head On Bench
89.9% MatchHow to perform this exercise
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
- Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
- After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- Repeat the recommended amount of repetitions.
10. Dumbbell Lying Rear Lateral Raise
89.9% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Shoulder Raise Alternative
You may substitute the Shoulder Raise for several reasons: pain during abduction, lack of dumbbells, or the need for higher mechanical tension. Isolation raises place local stress on the lateral deltoid and the rotator cuff; if you feel anterior shoulder pinching, switch to posterior-focused moves like face pulls or bent-over reverse flies to improve scapular retraction and posterior delt activation. Bands provide continuous tension and reduce compressive loading at end-range—cue: lead with the elbow, stop at shoulder height, and avoid shrugging to keep the medial deltoid working. For progressive overload choose compound presses to recruit the delts through larger motor patterns while preserving shoulder joint health.
How to Choose the Right Substitute
Match the substitute to your goal, joint status, and available gear. If you want medial head isolation with low equipment, pick band lateral raises and focus on slow eccentrics and a slight elbow bend to keep tension on the deltoid. If you need to spare the anterior shoulder, choose bent-over reverse flies or face pulls and emphasize scapular retraction to shift load to the posterior delts. For size and strength, prioritize compound options (overhead press variations) and progress load or volume. Also consider movement plane, shoulder kinematics, and ability to maintain neutral scapula—stop or regress when you see excessive shrugging or elbow flaring.
Frequently Asked Questions
What muscles does Shoulder Raise work?
The Shoulder Raise primarily targets the lateral (middle) deltoid, with secondary contribution from the anterior deltoid and upper trapezius; the rotator cuff stabilizes the glenohumeral joint. Cue a slight elbow bend and lift through the shoulder joint to maximize lateral delt activation and reduce trap involvement.
What is the best bodyweight alternative to Shoulder Raise?
The best bodyweight alternative for overall shoulder loading is the pike push-up, progressing to wall-assisted handstand push-ups for more vertical overload. Cue: drive through the shoulders, maintain scapular protraction/retraction control, and keep the head moving between your hands to emphasize deltoid recruitment.
Can I build muscle without doing Shoulder Raise?
Yes. You can build deltoid size using compound presses (overhead press, push press), horizontal and vertical pushing variations, and posterior work like face pulls and reverse flies for balanced development. Focus on progressive overload, controlled tempo, and cues—slight elbow bend and lead with the elbow—to ensure consistent deltoid activation.
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