10 Best Side Lateral Raise Alternatives for Shoulder Pain
If you can’t do a side lateral raise, use alternatives that still load the lateral deltoid: cable lateral raises, leaning single-arm dumbbell raises, band lateral raises, machine lateral raises, or seated dumbbell laterals. Keep a slight elbow bend and lead with the pinky to emphasize the lateral head and avoid shrugging the traps.
Original Exercise: Side Lateral Raise
How to Perform Side Lateral Raise
- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
- Lower the dumbbells back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best Side Lateral 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 Side Lateral Raise Alternative
You may substitute the side lateral raise for shoulder pain, limited equipment, or to vary stimulus for growth. Impingement often occurs with poor scapular control or excessive internal rotation; switching to a cable or band lets you externally rotate the humerus and keep tension through the entire range. Machines reduce stabilizer demand and isolate the lateral deltoid when you need strict form. For unilateral weaknesses, single-arm leaning raises improve neuromuscular control and correct imbalances. Use a substitute that preserves scapulohumeral rhythm and lets you maintain progressive overload while minimizing pain.
How to Choose the Right Substitute
Select a substitute based on equipment, pain patterns, and training goals. If you lack dumbbells, use a band and keep the elbow at about 10–20 degrees flexion while raising to shoulder height to target the lateral head. If you have impingement, use cable lateral raises with slight external rotation (thumb leading) to open the subacromial space. For strict isolation and consistent load choose a machine; for neuromuscular control pick single-arm leaning dumbbell raises. Prioritize range of motion, controlled eccentrics, and scapular stabilization when you pick an option.
Frequently Asked Questions
What muscles does Side Lateral Raise work?
The side lateral raise primarily targets the lateral (middle) head of the deltoid. The anterior and posterior deltoids assist, while the supraspinatus initiates abduction and the trapezius and serratus anterior stabilize the scapula during the lift.
What is the best bodyweight alternative to Side Lateral Raise?
There’s no perfect pure bodyweight substitute for strict lateral-delt isolation. The closest option is a wall-assisted pike press or short-lever handstand hold with a slight outward elbow position to bias the mid-deltoids; keep your feet closer to the wall to increase load and focus on pressing with the midline of the shoulder.
Can I build muscle without doing Side Lateral Raise?
Yes. You can build delts with compound presses, upright rows, cables, bands, and machine lateral raises as long as you apply progressive overload and hit the lateral head directly. Include 1–3 sets of strict lateral variations or equivalent volume and control the eccentric phase to maximize hypertrophy.
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