10 Best Side Laterals To Front Raise Alternatives for Shoulder Strength
If you can't do Side Laterals To Front Raise, try single-arm lateral raises, cable lateral raises, dumbbell front raises, incline Y-raises, or banded lateral-to-front raises to hit the deltoid heads. For each rep, hinge 15–30° forward, keep a soft elbow, and lead with the pinky to maximize lateral deltoid activation while reducing shoulder impingement.
Original Exercise: Side Laterals To Front Raise
How to Perform Side Laterals To Front Raise
- In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
- Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
- At the top of the exercise move the weights out in front of you, keeping your arms extended.
- Lower the weights with a controlled motion.
- On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
- Lower the weights to the starting position.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best Side Laterals To Front Raise Alternatives
1. Dumbbell Scaption
99.2% 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
98.7% 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
95.2% 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
95% 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
94.4% 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
91.7% 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
91.4% 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 Incline T-raise
90.4% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward and let your arms hang straight down, perpendicular to the floor.
- Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
- 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.
9. Dumbbell Lying Rear Lateral Raise
90.4% 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.
10. Dumbbell Upright Row
90.4% 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.
Why You Might Need a Side Laterals To Front Raise Alternative
You may need substitutes because of shoulder pain, limited equipment, travel, or to correct imbalances. The combined side-to-front pattern stresses both lateral and anterior deltoids and can irritate the supraspinatus or impinge the subacromial space if mobility is poor. Choose alternatives that preserve humeral abduction for the lateral head or shoulder flexion for the anterior head. For example, use cable lateral raises with a neutral thumb-up grip to reduce torque on the rotator cuff, or perform incline Y-raises to bias scapular upward rotation while unloading the glenohumeral joint.
How to Choose the Right Substitute
Match the movement plane, load capacity, and your injury status when selecting a substitute. For lateral head emphasis pick abduction-based moves (cable or single-arm lateral raises) and cue a 90° elbow angle and stop at shoulder height to avoid shrugging. For anterior head work choose front raises or controlled presses with scapular retraction. If you lack weight, use bands or adjust tempo—slow eccentrics increase time under tension. Prioritize exercises that allow full scapulothoracic motion and let you apply progressive overload without pain.
Frequently Asked Questions
What muscles does Side Laterals To Front Raise work?
The side-to-front combo primarily targets the lateral deltoid during the lateral phase and the anterior deltoid during the front-raise phase; upper trapezius and supraspinatus assist. Keep elbows level with the shoulders and avoid excessive torso lean to focus load on the deltoid heads rather than the traps.
What is the best bodyweight alternative to Side Laterals To Front Raise?
A pike push-up is the best bodyweight option to develop the delts because it loads shoulders in a vertical press pattern, increasing deltoid EMG. Set hips high, lower your head between your hands with a controlled eccentric, and maintain scapular stability to maximize deltoid activation.
Can I build muscle without doing Side Laterals To Front Raise?
Yes—you can build shoulder muscle using alternative isolation and compound lifts such as cable lateral raises, dumbbell front raises, overhead presses, and controlled band work. Apply progressive overload, use full range of motion, and cue a slow eccentric to keep tension on the deltoid fibers.
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