10 Best Shoulder Raise Alternatives for Limited Equipment

Ranked Shoulder Raise Alternatives

10 substitutes, ranked by how closely each one matches the Shoulder 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Dumbbell Standing Around World

   98% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
   2. Extend your arms straight out to the sides at shoulder height, palms facing down.
   3. Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
   4. Continue the circular motion, bringing the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as the Shoulder Raise
   • Equipment: free weights, the same as the Shoulder Raise
   • Body position: standing, the same as the Shoulder Raise
2. Play demonstration

   2. Weighted Front Raise

   96% match

   • Delts
   • Weighted
   • Beginner
   • Isolation

   A straight swap when you want to keep working the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
   2. Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level.
   3. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the Shoulder Raise
   • Primary muscle: delts, the same as the Shoulder Raise
   • Equipment: free weights, the same as the Shoulder Raise
   • Body position: standing, the same as the Shoulder Raise
3. Play demonstration

   3. Dumbbell Lateral Raise

   94% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
   2. Keep your back straight and engage your core.
   3. Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
   4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the Shoulder Raise
   • Primary muscle: delts, the same as the Shoulder Raise
   • Equipment: free weights, the same as the Shoulder Raise
   • Body position: standing, the same as the Shoulder Raise
4. Play demonstration

   Progression

   4. Dumbbell Lateral To Front Raise

   94% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the delts.

   How to perform this exercise

   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 engage your core.
   3. Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
   4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   5. Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
   6. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the Shoulder Raise
   • Primary muscle: delts, the same as the Shoulder Raise
   • Equipment: free weights, the same as the Shoulder Raise
   • Body position: standing, the same as the Shoulder Raise
5. Play demonstration

   5. Kettlebell Pirate Supper Legs

   93% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
   4. Extend your arm fully overhead, straightening your elbow.
   5. Lower the kettlebell back down to shoulder height, then return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

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

   Why this matches

   • Primary muscle: delts, the same as the Shoulder Raise
   • Equipment: free weights, the same as the Shoulder Raise
   • Body position: standing, the same as the Shoulder Raise
6. Play demonstration

   6. Dumbbell One Arm Lateral Raise With Support

   92% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want to work the delts one side at a time.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
   2. Place your other hand on a stable surface, such as a bench or wall, for support.
   3. Keep your back straight and engage your core.
   4. Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
   5. Continue lifting until your arm is parallel to the ground.
   6. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   7. 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

   • Movement: raise, the same as the Shoulder Raise
   • Primary muscle: delts, the same as the Shoulder Raise
   • Equipment: free weights, the same as the Shoulder Raise
   • Body position: standing, the same as the Shoulder Raise
7. Play demonstration

   Progression

   7. Dumbbell One Arm Lateral Raise

   91% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder single-arm version that still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
   2. Keep your back straight and your core engaged throughout the exercise.
   3. Raise the 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 for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: raise, the same as the Shoulder Raise
   • Primary muscle: delts, the same as the Shoulder Raise
   • Equipment: free weights, the same as the Shoulder Raise
   • Body position: standing, the same as the Shoulder Raise
   • Balance: harder to stay steady on than the Shoulder Raise
8. Play demonstration

   Progression

   8. Dumbbell Upright Row

   90% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
   2. Let the dumbbells hang in front of your thighs, with your arms fully extended.
   3. Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down 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 Shoulder Raise
   • Equipment: free weights, the same as the Shoulder Raise
   • Body position: standing, the same as the Shoulder Raise
9. Play demonstration

   9. Landmine Lateral Raise

   90% match

   • Delts
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Hold the barbell with an overhand grip, resting it on the front of your shoulders.
   3. Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height.
   4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: raise, the same as the Shoulder Raise
   • Primary muscle: delts, the same as the Shoulder Raise
   • Equipment: free weights, the same as the Shoulder Raise
   • Body position: standing, the same as the Shoulder Raise
   • Balance: harder to stay steady on than the Shoulder Raise
10. Play demonstration

    10. Lever Lateral Raise

    88% match

    • Delts
    • Lever
    • Beginner
    • Isolation

    How to perform this exercise

    1. Adjust the seat height and position yourself on the machine with your back against the pad.
    2. Grasp the handles with an overhand grip and keep your arms straight.
    3. Exhale and raise your arms out to the sides until they are parallel to the floor.
    4. Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Movement: raise, the same as the Shoulder Raise
    • Primary muscle: delts, the same as the Shoulder Raise
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Shoulder Raise
    • Balance: easier to stay steady on than the Shoulder Raise