Lateral raises are essential for building strong, defined shoulders by targeting the lateral deltoid muscles. However, you may need a lateral raise alternative due to injury, limited equipment, or to add variety to your routine.
Alternatives using dumbbells, cables, or no weights offer flexibility for any setting, including at home, ensuring you can keep strengthening your shoulders effectively
Lateral raise alternative at home
A lateral raise alternative is an exercise that targets the lateral deltoid muscles but offers variations using different equipment like cables, bands, or bodyweight.
These alternatives are great for those lacking equipment, recovering from injury, or seeking variety in their shoulder workouts. Examples include the cable lateral raise, seated lateral raise, and pike push-up.
There will be 10 lateral alternatives discussed one by one. Such an alternative that doesn’t require any heavy equipment. You can perform it at home, making it a convenient option for those without access to a cable machine.
1. Cable Lateral Raise
The single-arm cable lateral raise alternative is a powerful exercise for targeting the lateral deltoids, crucial for shoulder width and strength. Using a cable machine, this variation maintains constant tension on the muscle throughout the movement, which can be more effective than dumbbells for muscle activation.
Benefits of Cables Over Dumbbells:
- Cables provide resistance through the entire range of motion, ensuring continuous engagement of the shoulder muscles.
- The adjustable pulley system allows precise control over the angle of resistance, enhancing the exercise’s effectiveness and reducing the risk of injury.
Tips for Proper Form:
- Set the cable machine to a low pulley position.
- Stand with your feet shoulder-width apart and grab the handle with one hand.
- With a slight bend in your elbow, raise your arm to shoulder height, then lower it slowly to maintain control.
- Avoid swinging your body and focus on the shoulder movement.
Variations:
- This variation isolates the deltoids further by eliminating body movement.
- Similar to the cable version but performed on a machine, offering additional stability and control
2. Dumbbell Lateral Raise of front
It is a great way to enhance muscle group activation in the shoulders. It is an excellent front lateral raise alternative that primarily targets the anterior deltoid, the front part of the shoulder.
This exercise is effective for building strength and definition in the front of the shoulders, making it a valuable addition to any shoulder workout routine, especially when paired with a cable pulley for varied resistance.
How to Perform the Dumbbell Front Raise:
- Stand with your feet shoulder-width apart, holding it in each hand with your arms fully extended in front of you.
- With a slight bend in your elbows, slowly perform lateral raises straight up to shoulder height.
- Lower the weights back to the starting position in a controlled manner, focusing on the deltoid head.
- Keep your core engaged and avoid using momentum to lift the weights during the landmine lateral raise.
Usefulness as a Variation:
The dumbbell front raise serves as a great dumbbell lateral raise alternative by focusing on a different part of the deltoid muscle, lateral raises help strengthen your upper body.
While traditional lateral raises target the side delts, the front raise emphasizes the anterior deltoid, providing a more comprehensive shoulder workout.
3. Seated Lateral Raise
The seated lateral raise alternative can also be done to target the medial deltoid. It isolates the shoulder muscles more effectively by minimizing body momentum. Sitting helps focus on the deltoids without the use of your torso, which can be especially useful for beginners.
Advantages:
- Reduces body sway, forcing the shoulders to do the work during the lateral raise hold.
- Easier to maintain proper position and focus on the shoulder muscles.
How to Perform:
- Sit on a bench with back support, hold it in each hand at your sides.
- Raise it to shoulder height, then lower them slowly.
The seated lateral raise is a great alternative for a more controlled shoulder workout.
4. Crucifix Hold
The crucifix lateral raise alternative is an excellent exercise for enhancing shoulder stability and strength through isometric contraction. This move helps improve shoulder endurance by keeping the deltoids engaged in a static position, which is great for building endurance and overall shoulder stability.
How to Perform:
- Hold a dumbbell in each hand and extend your arms straight out to the sides, parallel to the floor. Maintain this position for the desired duration.
- Anchor a resistance band behind you and hold the handles out to your sides, keeping your arms straight.
- Simply extend your arms out to the sides and hold the position, focusing on contracting your shoulder muscles.
Best Suited For:
The crucifix hold is particularly beneficial for more experienced lifters seeking to increase shoulder endurance and stability. Its isometric nature provides a challenging workout for the deltoids
5. Rear Delt Fly
The rear delt fly serves as a great rear lateral raise alternative by focusing on the medial deltoid and upper back. This exercise helps balance the shoulder muscles by targeting the often-overlooked posterior delts, complementing the work done with traditional front and side raises.
How to Perform:
- Bend forward at the hips, keeping your back flat. Hold it in each hand with palms facing each other. Raise it out to the sides until your arms are parallel to the floor, then lower them slowly, maintaining good posture throughout the movement.
- Set the cables at chest height, grab the handles with your arms extended, and pull the cables out to your sides.
- With Resistance Bands, you can effectively perform lateral raises with adjustable tension.: Anchor the band in front of you and hold the ends. Pull the bands apart, extending your arms out to the sides.
The dumbbell lying rear lateral raise alternative involves lying face down on a bench and performing the movement, which further isolates the rear delts and reduces the potential for using momentum.
Benefits:
This exercise is perfect for creating a balance between the front and rear shoulder muscles, ensuring a well-rounded shoulder development and improving overall shoulder stability, making it a valuable addition to any overhead press routine.
6. Side-Lying Lateral Raise
The side lateral raise is one of the most effective exercises for shoulder development. It is a great landmine lateral raise alternative that can provide a unique angle for targeting the shoulder muscles effectively. that increases muscle activation without needing heavy weights.
Lying on your side allows for a greater range of motion, making the lateral deltoid work harder, especially when performing a lateral raise.
How to Perform:
- Lie on your side with a dumbbell in your top hand.
- Raise it to shoulder height and lower it slowly.
This alternative is perfect for those looking to increase resistance with lighter weights.
7. Machine Lateral Raise
The machine lateral raise alternative provides a stable and safe option, particularly for those recovering from injuries. Machines offer better support, allowing you to control the lifting weights during your workout. range of motion and reduce strain on the joints compared to free weights, especially with lateral raise variations. Machine side lateral Rises offer handsome results on your fitness.
This machine ensures proper form, making it ideal for both beginners and those looking to avoid injury.
8. Banded Lateral Raise (No Weights)
The banded lateral raise alternative is perfect for those seeking a lateral raise alternative with no weights. Using resistance bands, this variation is excellent for improving shoulder strength without the need for dumbbells or machines, making it ideal for home workouts.
Benefits of Resistance Bands:
- Resistance bands provide constant tension, enhancing muscle activation.
- They are portable and adjustable, making them great for beginners or those working out at home with lateral raises, especially when using a barbell for added resistance; certified personal trainers often recommend these.
This lateral raise alternative at home is simple yet effective for building shoulder strength with minimal equipment. Incorporating back workouts into your fitness routine also offers many benefits.
9. Resistance Band Face Pull
The resistance band face pull is an excellent lateral raise alternative shoulder exercise that promotes overall shoulder health. This exercise not only targets the rear deltoids but also improves shoulder stability and posture, making it a well-rounded movement for shoulder strength and injury prevention.
How It Helps:
- Strengthens the rotator cuff , which is essential for overall upper body health.
- Improves shoulder stability, reducing the risk of injury.
- Enhances posture by pulling the shoulders back.
This alternative is ideal for those looking to protect and strengthen their shoulders while avoiding heavy weights.
10. Pike Push-up
The pike push-up is a fantastic lateral raise alternative with no equipment that effectively targets the shoulders and upper chest. As a challenging bodyweight exercise, it’s perfect for those seeking a strong upper body through lifting weights. lateral raise alternative at home without the need for weights.
How to Perform:
- Start in a downward dog position
- Lower your head toward the ground by bending your elbows, then push back up.
Modifications:
- Perform the exercise on your knees for easier control and to maintain constant tension throughout the rep.
- For advanced users, incorporating the overhead press can significantly increase shoulder strength and size.: Elevate your feet to increase the difficulty and shoulder activation during side lateral raises.
This movement is great for building shoulder strength using only bodyweight
Conclusion
Incorporating lateral raise alternatives into your shoulder workouts helps prevent plateaus, reduce injury risk, and boost overall strength. Whether you’re using weights, cables, or no equipment, performing this exercise will help you achieve your goals.
Always focus on proper position, and gradually increase resistance for the best results, especially with exercises like the lateral raise alternative shoulder or dumbbell lateral raise alternative
FAQs
What can replace lateral raises?
Exercises like the cable lateral raise, banded lateral raise, dumbbell front raise, and pike push-up can effectively replace lateral raises.
How to do lateral raises without a machine?
You can perform lateral raises using dumbbells, resistance bands, or even bodyweight exercises like the pike push-up to target your shoulders.
What is the easier version of lateral raises?
The seated lateral raise is an easier version, as it offers more control and limits the use of momentum, making it great for beginners.
Should I avoid lateral raises?
You don’t need to avoid them unless you have an injury or discomfort. In that case, lateral raise alternatives can help strengthen your shoulders without strain.
