10 Best Standing Low-pulley Deltoid Raise Alternatives for Home or Gym

If you can’t perform the standing low-pulley deltoid raise, use dumbbell lateral raises, resistance-band laterals, single-arm cable laterals, plate/front raises, or machine lateral raises to target the delts. Each option preserves lateral or anterior deltoid activation; use elbow-led motion and controlled tempo to match the original movement.

Original Exercise: Standing Low-pulley Deltoid Raise

Standing Low-pulley Deltoid Raise
Primary Muscle
Delts
Equipment
Cable
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Forearms
How to Perform Standing Low-pulley Deltoid Raise
  1. Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
  2. Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
  3. Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
  4. Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
  5. Repeat for the recommended amount of repetitions.
  6. Switch arms and repeat the exercise.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Isolation

Ranked Standing Low-pulley Deltoid Raise Alternatives

Best Match
Front Cable Raise

1. Front Cable Raise

88.2% Match
Delts Cable Beginner Isolation
How to perform this exercise
  1. Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
  2. Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will be your starting position.
  3. While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces 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.
  4. Now as you inhale lower the arm back down slowly to the starting position.
  5. Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one.
Landmine Lateral Raise

2. Landmine Lateral Raise

86% Match
Delts Barbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold the barbell with an overhand grip, resting it on the front of your shoulders.
  3. Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height.
  4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.
Cable Seated Lateral Raise

3. Cable Seated Lateral Raise

84.2% Match
Delts Cable Beginner Isolation
How to perform this exercise
  1. Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
  2. Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
  3. Bend forward while keeping your back flat and rest your torso on the thighs.
  4. Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
  5. While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
Dumbbell One Arm Lateral Raise With Support

4. Dumbbell One Arm Lateral Raise With Support

84% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
  2. Place your other hand on a stable surface, such as a bench or wall, for support.
  3. Keep your back straight and engage your core.
  4. Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
  5. Continue lifting until your arm is parallel to the ground.
Single Dumbbell Raise

5. Single Dumbbell Raise

84% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.
  2. Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
  3. Return to the starting position and repeat for the recommended amount of repetitions.
Cable Forward Raise

6. Cable Forward Raise

82.9% Match
Delts Cable Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Hold the cable handle with an overhand grip, palms facing down, and your arms fully extended in front of you.
  3. Keeping your arms straight, raise the cable handle up to shoulder level.
  4. Pause for a moment at the top, then slowly lower the cable handle back down to the starting position.
  5. Repeat for the desired number of repetitions.
Cable Front Shoulder Raise

7. Cable Front Shoulder Raise

82.9% Match
Delts Cable Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip.
  2. Keep your back straight and your core engaged.
  3. Raise the cable handle in front of you, keeping your arms straight and your palms facing down.
  4. Continue lifting until your arms are parallel to the floor.
  5. Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
Dumbbell One Arm Lateral Raise

8. Dumbbell One Arm Lateral Raise

82.8% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
  2. Keep your back straight and your core engaged throughout the exercise.
  3. Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
  4. Continue lifting until your arm is parallel to the ground.
  5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Lever Lateral Raise

9. Lever Lateral Raise

81.7% Match
Delts Lever Beginner Isolation
How to perform this exercise
  1. Adjust the seat height and position yourself on the machine with your back against the pad.
  2. Grasp the handles with an overhand grip and keep your arms straight.
  3. Exhale and raise your arms out to the sides until they are parallel to the floor.
  4. Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position.
  5. Repeat for the desired number of repetitions.
One-Arm Side Laterals

10. One-Arm Side Laterals

81.7% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
  2. Stand with a straight torso and have the dumbbell by your side at arm's length with the palm of the hand facing you. This will be your starting position.
  3. While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  4. Lower the dumbbell back down slowly to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

Why You Might Need a Standing Low-pulley Deltoid Raise Alternative

You might substitute this exercise because you lack a cable station, have a rotator-cuff irritation, or want different loading patterns. Cables provide constant tension and a low-pulley angle that emphasizes the lateral and anterior deltoid; dumbbells and bands replicate that tension differently through range of motion. If pain occurs at end-range abduction, choose a neutral-grip dumbbell lateral or band lateral to reduce supraspinatus strain. Use a slight elbow bend and lead with the elbow to keep load on the lateral deltoid rather than the traps.

How to Choose the Right Substitute

Choose a substitute based on equipment, desired deltoid emphasis, and progression. For strict lateral head isolation and easy load jumps, pick dumbbell lateral raises and increase weight in small steps; keep a 10–20° elbow bend and stop at shoulder height to limit trap recruitment. If you need constant tension through the whole arc, use a low band or single-arm cable and maintain a steady 2-second ascent and 2-second descent. If scapular stability or heavy loading matters, use the machine lateral to reduce stabilization demands and focus on pure deltoid torque.

Frequently Asked Questions

What muscles does Standing Low-pulley Deltoid Raise work?

It primarily targets the lateral (middle) deltoid with secondary activation of the anterior deltoid and supraspinatus. The scapular stabilizers and upper trapezius assist to control the shoulder during horizontal abduction and elevation.

What is the best bodyweight alternative to Standing Low-pulley Deltoid Raise?

Bodyweight options are limited for pure lateral deltoid isolation; try reverse plank shoulder abduction or slow pike push-up to emphasize shoulder abduction and anterior deltoid loading. Focus on a controlled eccentric and externally rotate the shoulder slightly to increase lateral head recruitment.

Can I build muscle without doing Standing Low-pulley Deltoid Raise?

Yes. You can hypertrophy the delts using dumbbell lateral raises, band laterals, plate raises, and machine laterals by applying progressive overload and sufficient volume. Maintain strict form, lead with the elbow and avoid shrugging, to maximize deltoid activation.

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