10 Best Shoulder Raise Alternatives for Limited Equipment

The Shoulder Raise is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Standing Around World, the Weighted Front Raise and the Dumbbell Lateral Raise. Three harder versions, the Dumbbell Lateral To Front Raise, the Dumbbell One Arm Lateral Raise and the Dumbbell Upright Row, are listed below as progressions rather than swaps.

Shoulder Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Shoulder Raise

The steps for the Shoulder Raise itself, so you can judge how close each substitute below really is.

Delts, with lats · Dumbbell · Beginner · Isolation

  1. Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Standing Around WorldPlay demonstration

    1. Dumbbell Standing Around World

    98% match

    Delts · Beginner · Isolation

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    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. Weighted Front RaisePlay demonstration

    2. Weighted Front Raise

    96% match

    Delts · Beginner · Isolation

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

    • Weighted
    How to perform it
    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
  4. Dumbbell Lateral To Front RaisePlay demonstration

    Progression

    4. Dumbbell Lateral To Front Raise

    94% match

    Delts · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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. Kettlebell Pirate Supper LegsPlay demonstration

    5. Kettlebell Pirate Supper Legs

    93% match

    Delts · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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. Dumbbell One Arm Lateral Raise With SupportPlay demonstration

    6. Dumbbell One Arm Lateral Raise With Support

    92% match

    Delts · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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. Dumbbell One Arm Lateral RaisePlay demonstration

    Progression

    7. Dumbbell One Arm Lateral Raise

    91% match

    Delts · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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

Shoulder Raise FAQ

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.

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