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

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.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Isolation

Ranked Side Lateral Raise Alternatives

Best Match
Side Laterals To Front Raise

1. Side Laterals To Front Raise

99.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Dumbbell Scaption

2. Dumbbell Scaption

98.7% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  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.
Dumbbell Standing Around World

3. Dumbbell Standing Around World

98.1% 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.
  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.
Front Dumbbell Raise

4. Front Dumbbell Raise

96% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
  2. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
  3. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
  4. Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.
Front Two-Dumbbell Raise

5. Front Two-Dumbbell Raise

96% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
  2. While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
  3. As you inhale, lower the dumbbells back down slowly to the starting position.
  4. Repeat for the recommended amount of repetitions.
Front Plate Raise

6. Front Plate Raise

96% Match
Delts Other Beginner Isolation
How to perform this exercise
  1. While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
  2. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
  3. As you inhale, slowly lower the plate back down to the starting position.
  4. Repeat for the recommended amount of repetitions.
Weighted Front Raise

7. Weighted Front Raise

96% Match
Delts Weighted Beginner Isolation
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.
Standing Dumbbell Straight-Arm Front Delt Raise Above Head

8. Standing Dumbbell Straight-Arm Front Delt Raise Above Head

95.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Hold the dumbbells in front of your thighs, palms facing your thighs.
  2. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
  3. Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
  4. Slowly return to the starting position using the same path as you inhale.
  5. Repeat for the recommended amount of repetitions.
Dumbbell Lateral Raise

9. Dumbbell Lateral Raise

94.4% 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.
Dumbbell Lateral To Front Raise

10. Dumbbell Lateral To Front Raise

93.9% Match
Delts Dumbbell Intermediate Isolation
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.

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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