10 Best Side Lateral Raise Alternatives for Shoulder Pain

The Side Lateral Raise is done standing with dumbbells. Ranked closest by our scoring: the Handstand Push-up, the Left Hook. Boxing and Handstand Push-ups.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Side Lateral Raise

Side Lateral Raise
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
How to perform Side Lateral Raise
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Handstand Push-upPlay demonstration

    1. Handstand Push-up

    51% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the delts with bodyweight alone.

    How to perform this exercise
    1. Find a wall and face away from it, standing a few feet away.
    2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
    3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
    4. Push through your hands and extend your arms to return 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 Side Lateral Raise
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Side Lateral Raise
  2. Left Hook. BoxingPlay demonstration

    2. Left Hook. Boxing

    49% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound

    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 your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Side Lateral Raise
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Side Lateral Raise
    • Balance: harder to stay steady on than the Side Lateral Raise
  3. Handstand Push-ups

    3. Handstand Push-ups

    46% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
    2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
    3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
    4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Side Lateral Raise
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Side Lateral Raise
  4. Triceps Dip (Between Benches)Play demonstration

    4. Triceps Dip (Between Benches)

    45% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the triceps rather than the delts.

    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up 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: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Side Lateral Raise
  5. Incline Push-up (On Box)Play demonstration

    5. Incline Push-up (On Box)

    45% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the pectorals rather than the delts.

    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Side Lateral Raise
  6. Korean DipsPlay demonstration

    6. Korean Dips

    45% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Side Lateral Raise
    • Balance: harder to stay steady on than the Side Lateral Raise
  7. Modified Hindu Push-upPlay demonstration

    7. Modified Hindu Push-up

    44% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return 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: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Side Lateral Raise
  8. Captains Chair Straight Leg RaisePlay demonstration

    8. Captains Chair Straight Leg Raise

    42% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
    2. Keep your upper body stable and your back straight.
    3. Engage your abs and lift your legs up in front of you, keeping them straight.
    4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  9. Push-up (Wall)Play demonstration

    9. Push-up (Wall)

    40% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Side Lateral Raise
    • Balance: easier to stay steady on than the Side Lateral Raise
  10. Kneeling Arm Drill

    10. Kneeling Arm Drill

    39% match
    • Shoulders
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
    2. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
    3. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
    4. Switch knees and repeat.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: shoulders, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing

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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