The lateral raise is the go-to isolation exercise for the side delts, the muscle that gives your shoulders width and that capped, round look. It’s simple and it works, but it isn’t the only way to train the lateral head.
You might want an alternative because the dumbbells at your gym jump in weight too quickly, your shoulders get cranky from the strict dumbbell version, you’re training at home, or you just want a fresh stimulus. The good news is the side delt responds to a lot of different angles and tools.
Here are the 8 alternatives I reach for most, picked for how well they load the side delt, how easy they are to progress, and what equipment they need. I’ll tell you when to use each one and exactly how to do it.
Table of Contents
- 1 The 8 Best Lateral Raise Alternatives
- 2 1. Cable Lateral Raise
- 3 2. Leaning Cable Lateral Raise
- 4 3. Machine Lateral Raise
- 5 4. Dumbbell Upright Row
- 6 5. Wide-Grip Cable Upright Row
- 7 6. Resistance Band Lateral Raise
- 8 7. Lu Raise
- 9 8. Seated Dumbbell Lateral Raise
- 10 Reasons to Choose a Lateral Raise Alternative
- 11 Muscles Worked by Lateral Raises
- 12 FAQs
- 13 Key Takeaways
- 14 Other Alternative Exercises
- 14.1 The 10 Best Romanian Deadlift Alternatives
- 14.2 The 9 Best Lunge Alternatives
- 14.3 The 7 Best Deadlift Alternatives
- 14.4 The 10 Best Bent Over Row Alternatives
- 14.5 The 9 Best Pendlay Row Alternatives
- 14.6 The 8 Best Hammer Curl Alternatives
- 14.7 The 10 Best Overhead Press Alternatives
- 14.8 The 10 Best Dumbbell Pullover Alternatives
- 14.9 The 10 Best Front Squat Alternatives
- 14.10 The 10 Best Pallof Press Alternatives
- 14.11 The 9 Best Seated Cable Row Alternatives (2023)
- 14.12 The 9 Best T-Bar Row Alternatives
- 14.13 The 10 Best Leg Extension Alternatives
- 14.14 The 10 Best Bench Press Alternatives
- 14.15 The 10 Best Box Jump Alternatives
The 8 Best Lateral Raise Alternatives
- Cable Lateral Raise
- Leaning Cable Lateral Raise
- Machine Lateral Raise
- Dumbbell Upright Row
- Wide-Grip Cable Upright Row
- Resistance Band Lateral Raise
- Lu Raise
- Seated Dumbbell Lateral Raise
1. Cable Lateral Raise
When to Perform Cable Lateral Raises
This is the closest and, for my money, the best alternative to the dumbbell version. A cable keeps tension on the side delt through the whole range, including the bottom, where dumbbells give you almost nothing. Use it any time you have a free pulley.
How to Perform Cable Lateral Raises
- Set a pulley to the lowest position and attach a single handle.
- Stand side-on to the machine and grab the handle with the hand farthest from the pulley, so the cable crosses in front of your body.
- Brace your core and keep a soft bend in your elbow.
- Raise your arm out to the side until your upper arm is about parallel to the floor.
- Lower under control and repeat.
This video from Colossus Fitness shows how to perform the cable lateral raise.
Tips for Cable Lateral Raises
- Lead with your elbow, not your hand.
- Don’t let your traps take over by shrugging at the top.
- Control the lowering phase instead of letting the weight drop.
2. Leaning Cable Lateral Raise
When to Perform Leaning Cable Lateral Raises
Pick this when you want even more range of motion and stretch than a standard cable raise. By leaning away from the machine, your arm starts across your body, so the side delt works through a longer path.
How to Perform Leaning Cable Lateral Raises
- Set the pulley low and grab the handle with your outside hand.
- Hold the machine upright with your other hand and lean your torso away until you’re tilted 20 to 30 degrees.
- Raise your working arm out to the side until your upper arm reaches about shoulder height.
- Lower slowly and keep tension on the delt the whole time.
This video from Renaissance Periodization shows how to perform the leaning cable lateral raise.
Tips for Leaning Cable Lateral Raises
- Keep your working arm slightly bent and fixed at that angle.
- A bigger lean means a bigger stretch, so start moderate and build up.
- Use a lighter weight than your standing cable raise.
3. Machine Lateral Raise
When to Perform Machine Lateral Raises
Reach for the machine when you want to push hard and chase progressive overload without balancing dumbbells. The fixed path makes it easy to add weight, run drop sets, and train close to failure safely.
How to Perform Machine Lateral Raises
- Adjust the seat so your shoulders line up with the machine’s pivot point.
- Place your forearms or elbows against the pads.
- Drive your elbows up and out until your upper arms reach shoulder height.
- Lower under control and repeat.
This video from Renaissance Periodization shows how to perform the machine lateral raise.
Tips for Machine Lateral Raises
- Push through your elbows, not your hands.
- This is a great spot for a drop set at the end of your shoulder work.
- Pause for a beat at the top for extra tension.
4. Dumbbell Upright Row
When to Perform Dumbbell Upright Rows
Use the upright row when you want a heavier, more compound movement that hits the side delts and traps together. It lets you move more weight than a strict raise, so it’s a good way to add overload on a delt day.
How to Perform Dumbbell Upright Rows
- Hold a dumbbell in each hand in front of your thighs, palms facing you.
- Pull the dumbbells up along your body, leading with your elbows and letting them flare out to the sides.
- Stop when your upper arms reach about shoulder height.
- Lower under control and repeat.
This video from Buff Dudes shows how to perform the dumbbell upright row.
Tips for Dumbbell Upright Rows
- If your shoulders feel pinchy, stop the pull at chest height and don’t go higher.
- Keep the weight moderate, since heavy upright rows get sloppy fast.
- Let your elbows lead the whole way up.
5. Wide-Grip Cable Upright Row
When to Perform Wide-Grip Cable Upright Rows
Choose this when you like the upright row pattern but want more of the work on your side delts and less on your traps. A wider grip and the constant pull of the cable bias the movement toward the shoulders.
How to Perform Wide-Grip Cable Upright Rows
- Attach a straight bar to a low pulley and grab it with a grip wider than shoulder-width.
- Stand tall with the bar resting against your thighs.
- Pull the bar up to your upper chest, keeping your elbows high and wide.
- Lower under control and repeat.
This video from Power Foods Lifestyle shows how to perform the wide-grip cable upright row.
Tips for Wide-Grip Cable Upright Rows
- The wider the grip, the more the side delts do the work.
- Keep your elbows above your hands throughout the pull.
- Don’t yank, since a smooth pull keeps tension where you want it.
6. Resistance Band Lateral Raise
When to Perform Resistance Band Lateral Raises
This is your best option at home or on the road. A band gives you peak tension at the top of the raise, exactly where the side delt is working hardest, and it travels in a pocket.
How to Perform Resistance Band Lateral Raises
- Stand on the middle of a resistance band with both feet.
- Hold a handle or the band itself in each hand at your sides.
- Raise your arms out to the sides until your upper arms reach shoulder height.
- Lower under control and repeat.
This video from Fitness My Life shows how to perform the resistance band lateral raise.
Tips for Resistance Band Lateral Raises
- Stand on more of the band to add resistance.
- Higher reps work well here, since bands are lighter at the bottom.
- Keep the tension by not letting your arms drop fully between reps.
7. Lu Raise
When to Perform Lu Raises
The Lu raise, named after weightlifter Lu Xiaojun, takes the dumbbells all the way overhead. Use it when you want the longest possible range of motion for the side delts and some extra upper trap work alongside it.
How to Perform Lu Raises
- Hold a light dumbbell in each hand at your sides.
- Raise your arms out to the sides and keep going past shoulder height.
- Continue until the dumbbells nearly touch overhead.
- Lower back down along the same path under control.
This video from STANK STRENGTH shows how to perform the Lu raise.
Tips for Lu Raises
- Go lighter than you think, since the long range makes a small dumbbell feel heavy.
- Keep the movement smooth from the bottom all the way overhead.
- If your shoulders bother you overhead, the cable or machine versions are safer picks.
8. Seated Dumbbell Lateral Raise
When to Perform Seated Dumbbell Lateral Raises
Sit down for this one when you catch yourself swinging or using leg drive to cheat your standing raises. Sitting takes momentum out of the equation, so the side delts have to do the lifting.
How to Perform Seated Dumbbell Lateral Raises
- Sit upright on the end of a bench with a dumbbell in each hand at your sides.
- Keep a soft bend in your elbows and brace your core.
- Raise the dumbbells out to the sides until your upper arms reach shoulder height.
- Lower under control and repeat without bouncing.
This video from Dimitri Giankoulas shows how to perform the seated dumbbell lateral raise.
Tips for Seated Dumbbell Lateral Raises
- If you can only do it by swinging, the weight is too heavy.
- Pour your pinky slightly down at the top to bias the side delt.
- Pause briefly at the top before lowering.
Reasons to Choose a Lateral Raise Alternative
There are a few good reasons to swap the standard dumbbell lateral raise for one of the options above:
- You want constant tension. Cables and bands load the bottom of the range, where dumbbells go slack.
- You want to overload safely. The machine lets you push to failure and run drop sets without balancing weights.
- You’re training at home. A single band covers you when you don’t have dumbbells.
- Your shoulders get irritated. Switching the angle or tool often lets you train the side delt pain-free.
- You want more range of motion. The leaning cable raise and Lu raise both extend the path the delt travels.
Muscles Worked by Lateral Raises
The lateral raise and its alternatives train the shoulder, with a clear primary target:
- Lateral (side) deltoid: the primary mover, and the muscle that gives your shoulders width.
- Anterior and posterior deltoids: assist depending on the angle and your arm path.
- Supraspinatus: a rotator cuff muscle that helps start the raise.
- Upper trapezius: works as a stabilizer, and more so on the upright row variations.
For more shoulder training ideas, see our cable shoulder exercises, shoulder machine exercises, and guide to growing underdeveloped shoulders. If you want a pressing swap too, check our overhead press alternatives.
FAQs
Can I build bigger shoulders without lateral raises?
Yes. Overhead pressing builds the shoulders, and every alternative on this list trains the side delt directly. You don’t need the dumbbell lateral raise specifically, you just need to load the lateral head through a full range with enough volume.
How much weight should I use?
Lighter than you’d expect. The side delts respond to controlled reps, not heavy weight, so most people do best in the 12 to 20 rep range. If your form falls apart or you start swinging, drop the load.
Are upright rows bad for your shoulders?
They can aggravate impingement if you pull too high with a narrow grip. Keep your elbows at or below shoulder height and use a wider grip, and most lifters can do them comfortably. If they still bother you, stick with the cable, band, or machine raises.
How often should I train my side delts?
The side delts are a small muscle that recovers quickly, so 2 to 4 times per week works well. Spreading your volume across the week usually beats hammering them once.
Key Takeaways
If you have a cable machine, the cable lateral raise is the best straight swap for the dumbbell version. Training at home, a resistance band covers you. And when you want to grind out heavy volume to grow, the machine lateral raise is the one to use. Pick the alternative that fits your equipment and your shoulders, and train it for higher reps with clean form.
Other Alternative Exercises
If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.
