10 Best Side Lateral Raise Alternatives for Shoulder Pain

The Side Lateral Raise is done standing with dumbbells. Ranked closest by our scoring: Side Laterals To Front Raise, the Dumbbell Scaption and the Dumbbell Standing Around World.

Side Lateral Raise

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

How to Do the Side Lateral Raise

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

Delts · Dumbbell · Intermediate · Isolation

  1. 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.
  2. 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.
  3. Lower the dumbbells back down slowly to the starting position as you inhale.
  4. Repeat for the recommended amount of repetitions.

The 10 Best Side Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the Side Lateral 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.

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

  1. Side Laterals To Front Raise

    1. Side Laterals To Front Raise

    99% match

    Delts · Intermediate · Isolation

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
    2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
    3. At the top of the exercise move the weights out in front of you, keeping your arms extended.
    4. Lower the weights with a controlled motion.
    5. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
    6. Lower the weights to the starting position.

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

    Why this matches
    • Movement: raise, the same as the Side Lateral Raise
    • Primary muscle: delts, the same as the Side Lateral Raise
    • Equipment: free weights, the same as the Side Lateral Raise
    • Body position: standing, the same as the Side Lateral Raise
  2. Dumbbell Scaption

    2. Dumbbell Scaption

    99% match

    Delts · Beginner · Isolation

    Pick this when you want an easier version that still works the delts.

    • Dumbbell
    How to perform it
    1. 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.
    2. 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.
    3. Continue until your arms are parallel to the ground, and then return to the starting position.

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

    Why this matches
    • Primary muscle: delts, the same as the Side Lateral Raise
    • Equipment: free weights, the same as the Side Lateral Raise
    • Body position: standing, the same as the Side Lateral Raise

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.

Side Lateral Raise FAQ

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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