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Exercises

Machine lateral raise alternatives: side delts without the machine

Published October 23, 2026

The best machine lateral raise alternative is the cable lateral raise, because the cable keeps load on your side delts from the bottom of the rep, just like the machine. With dumbbells, a seated lateral raise copies the machine's strictness and an incline or leaning raise copies its tension at the bottom. At home, use a band lateral raise, or a one-arm dumbbell raise with your free hand on a doorframe for balance.

What a machine lateral raise alternative has to replace

The exercise being replaced

Machine Lateral Raise

Shoulders

You sit with pads on your upper arms and raise your elbows out to the sides. It isolates the side delts with no grip, balance or swing involved, and loads them from the bottom up.

How to do it

  1. Set the seat so the machine's pivot lines up with your shoulder joints.
  2. Sit tall with your back on the pad, the arm pads resting just above your elbows, and hold the handles lightly.
  3. Raise your elbows out to the sides until your upper arms are level with the floor.
  4. Pause for a beat at the top.
  5. Lower slowly until the pads nearly touch your sides, then raise again.

Cues

  • Lead with your elbows
  • Shoulders down, away from your ears
  • Slow on the way down

Common mistakes

  • Shrugging the weight up when the set gets hard: drop the pin one plate and stop each rep with your arms level.
  • Swinging the pads up and letting them fall: take two seconds on the way down.
  • Seat set too low or high: line the pivot up with your shoulder, or the pads slide along your arms.

Swap for: Cable Lateral Raise, Seated Dumbbell Lateral Raise, Band Lateral Raise

The machine lateral raise trains your side delts, the part of the shoulder that makes it look wider. The pads push on your upper arms, so your grip, balance and body swing are all out of it, and the machine loads you from the very bottom of the rep, where a dumbbell weighs almost nothing.

A good replacement keeps at least one of those two things: tension at the bottom, or no way to cheat. Cables do the first, sitting or holding a support does the second.

Cables: the closest match

A cable keeps tension at the bottom of the rep, which is the machine's main advantage over dumbbells.

Closest swap

Cable Lateral Raise

Shoulders

Both cables crossed in front of you keep your side delts loaded from the bottom to the top, which is what the machine does best. Use the same reps you used on the machine.

How to do it

  1. Set both pulleys at the bottom of a cable crossover and stand in the middle, feet about shoulder width.
  2. Grab each handle with the opposite hand, so the cables cross in front of your thighs.
  3. Stand tall with a slight bend in your elbows and your shoulders pulled down.
  4. Sweep both arms out to the sides until your upper arms are level with the floor.
  5. Take two seconds to bring the handles back across your thighs, stopping before the stack touches down.

Cues

  • Elbows lead the hands
  • Stop at shoulder height
  • Keep tension at the bottom

Common mistakes

  • Leaning back and shrugging to finish reps: drop one plate and keep your torso still.
  • Letting the stack rest between reps: stop the handles just before the weights touch so the cable never goes slack.
  • Lifting past shoulder height: your traps take over up there, so end each rep with your arms level.
Build a session with Cable Lateral Raise

One cable, deeper stretch

Leaning Cable Lateral Raise

Shoulders

One arm at a time, holding the frame and leaning away. The lean makes the bottom of the rep even harder than the machine's.

How to do it

  1. Set a single handle at the bottom pulley and hold the machine's upright with your near hand.
  2. Lean your body away until your support arm is straight.
  3. With the far hand, raise the handle sideways until your arm is level with your shoulder.
  4. Return slowly across your body, finish your reps, then switch sides.

Cues

  • Lean out
  • Stretch at the bottom
  • Hold the frame lightly

Common mistakes

  • Leaning back instead of to the side: you should be tilted sideways, facing straight ahead.
  • Using the support arm to swing: it only holds the lean.
Build a session with Leaning Cable Lateral Raise

Cable variation

Cable Y Raise

Shoulders, Upper Back

Arms rise up and out into a Y on a low crossover. It brings in your lower traps along with the delts, a good second raise when the machine is gone.

How to do it

  1. Set both pulleys at the bottom and cross the cables so each hand holds the opposite handle.
  2. Step back to center with your arms crossed low ahead of your hips.
  3. Raise both arms up and out into a Y, thumbs pointing up.
  4. Bring the arms back down and across in front of your hips.

Cues

  • Thumbs up
  • Up and out
  • Light weight

Common mistakes

  • Raising straight forward: your arms should travel up and out into a Y, wider than your head.
  • Arching your lower back at the top: brace and stop when your arms are overhead.
Build a session with Cable Y Raise

Dumbbells

Sit down to stop the swing, or tilt your body to make the bottom of the raise hard. Both bring a dumbbell closer to the machine.

Strictest dumbbell swap

Seated Dumbbell Lateral Raise

Shoulders

Sitting takes your legs and hips out of the lift, the closest a dumbbell gets to the machine's no-cheat setup.

How to do it

  1. Sit upright with a dumbbell hanging at each side.
  2. Bend your elbows just a little.
  3. Raise both dumbbells sideways until your arms are level with your shoulders.
  4. Lower slowly, stopping just before the dumbbells touch the bench.

Cues

  • Sit tall
  • Wide arc
  • No rest at the bottom

Common mistakes

  • Leaning back to finish the rep: stay upright; the set ends when you cannot.
  • Raising the hands higher than the elbows: keep the elbows the highest point.
Build a session with Seated Dumbbell Lateral Raise

Dumbbell swap for tension at the bottom

Incline Dumbbell Lateral Raise

Shoulders

Lying on your side on an incline bench makes the raise hardest near the bottom, like the machine. One arm, very light.

How to do it

  1. Set the bench to about 45 degrees and lean sideways into it, with your bottom arm along the pad for support.
  2. Hold a dumbbell in your top hand, arm hanging down in front of your hips, palm facing you.
  3. Raise it out in an arc until your arm is roughly parallel to the floor.
  4. Pause briefly, then lower slowly back across your body.
  5. Finish all reps, then switch sides.

Cues

  • Reach out, not up
  • Elbow slightly bent and fixed
  • Slow on the way down

Common mistakes

  • Rotating your thumb up and turning it into a front raise: keep your palm facing the floor at the top.
  • Rushing the bottom of the rep: that is where this version earns its place.
Build a session with Incline Dumbbell Lateral Raise

Dumbbell swap with a post

Leaning Dumbbell Lateral Raise

Shoulders

Holding a post and leaning away shifts the hard part of the raise lower, toward where the machine loads you.

How to do it

  1. Hold a sturdy post or rack with your left hand, take the dumbbell in your right, and lean away from the support.
  2. Let the dumbbell hang in front of your hip with a slight bend in the elbow.
  3. Raise your right arm out to the side until it reaches shoulder level.
  4. Lower slowly, finish the set, and switch sides.

Cues

  • Lean away from the support
  • Raise to shoulder level
  • Control the bottom

Common mistakes

  • Pulling with your free hand to swing the body: the lean stays still through the set.
  • Raising too high above shoulder height: stop at shoulder level.
Build a session with Leaning Dumbbell Lateral Raise

One-dumbbell swap

Single-Arm Dumbbell Lateral Raise

Shoulders

One arm at a time, with your free hand on a doorframe if you want the machine's stability, so balance never ends the set. Ideal with a single dumbbell at home.

How to do it

  1. Stand tall with one dumbbell at your side; rest your free hand on your waist, or on a doorframe for balance.
  2. Keep the working elbow slightly bent and your shoulder pulled down.
  3. Lift your arm sideways, elbow leading, until it is level with your shoulder.
  4. Lower it over two seconds, finish your reps, then switch arms.

Cues

  • Torso stays still
  • Shoulder height
  • Two seconds down

Common mistakes

  • Tilting your body to help lift: stay upright and let the arm do the work.
  • Doing extra reps on your better side: match the weaker arm's count.
Build a session with Single-Arm Dumbbell Lateral Raise

Standard dumbbell swap

Dumbbell Lateral Raise

Shoulders

The usual raise: fine, but easy at the bottom and easy to swing. Slow the lowering and start each rep a few inches out from your sides.

How to do it

  1. Pick light dumbbells you can raise for 12 clean reps, and stand with your feet hip width apart, the weights hanging by your thighs.
  2. Lean your chest forward a few degrees, pull your shoulders down away from your ears and soften your elbows.
  3. Sweep the weights out and slightly forward, leading with your elbows, until your upper arms are level with your shoulders.
  4. Hold that top position for a beat, then take two to three seconds to lower until the dumbbells are a hand's width from your thighs.
  5. Start the next rep from there without resting at the bottom or bouncing out of it.

Cues

  • Elbows lead, hands follow
  • Shoulders down, neck long
  • Push the weights out, not up

Common mistakes

  • Shrugging the weight up: if your shoulders rise toward your ears, drop to lighter dumbbells and stop each rep where your upper arm is level.
  • Swinging the torso to start each rep: brace, stand still and keep the first inch of the lift as slow as the rest.
  • Bending the elbows more and more as the set goes on: set the bend on rep one and keep it, or the lever shortens and the set gets easier without you noticing.
Build a session with Dumbbell Lateral Raise

Landmine

A bar in a corner works like a single cable, pulling along an arc.

Landmine swap

Landmine Lateral Raise

Shoulders

The bar swings on an arc around its anchor, keeping load on your side delt as it rises. One arm, standing side-on.

How to do it

  1. Stand side-on to the landmine and grip the end of the bar with your far hand, arm across your body.
  2. Set your feet about hip width and brace so your torso stays square.
  3. Keep your elbow softly bent and raise the bar up and out to the side.
  4. Stop around shoulder height.
  5. Lower it slowly back across your body, finish your reps, then switch sides.

Cues

  • Arm long
  • Out, not up
  • Slow on the way down

Common mistakes

  • Rotating your torso to swing the bar up: stand square and take a plate off.
  • Choosing a load that only moves with momentum: pick one you can lower over two seconds.
Build a session with Landmine Lateral Raise

Bands

For home and travel: stand on a band and it pulls down like a low cable.

Best swap at home

Band Lateral Raise

Shoulders

Stand on a band and raise your arms out: hardest at the top, light at the bottom, and it goes anywhere.

How to do it

  1. Stand on the middle of the band with both feet and hold an end in each hand by your thighs, palms facing your legs.
  2. Raise both arms out to the sides, leading with your elbows, until your hands reach shoulder height.
  3. Pause for a beat at the top.
  4. Lower over two seconds and keep a little tension at the bottom.

Cues

  • Lead with the elbows
  • Pinkies level with thumbs
  • Slow on the way down

Common mistakes

  • Shrugging the band up with your traps: keep your shoulders down and stop at shoulder height.
  • Letting the band go slack at the bottom: widen your stance so there is tension on every rep.
Build a session with Band Lateral Raise

To pair with them

The sessions below add a press or rear delt work so the whole shoulder is covered.

Rear delts, to pair

Reverse Pec Deck

Shoulders

Machine rear delt work for the gym session, done right after the raises.

How to do it

  1. Set the handles to the rear position, sit facing the pad, and adjust the seat so the handles are at shoulder height.
  2. Hold the handles with arms straight in front of you, palms down or facing in.
  3. Sweep your arms out and back in a wide arc until they are in line with your body.
  4. Return slowly, stopping just before the weight touches the stack, and repeat.

Cues

  • Wide arc, not a row
  • Arms almost straight
  • Keep the stack off the rest

Common mistakes

  • Pulling your elbows back like a row: keep your arms long and sweep them out to the sides.
  • Too much weight with jerky reps: pick a load you can move slowly for 12 to 20 reps.
Build a session with Reverse Pec Deck

A press, to pair

Dumbbell Shoulder Press

Shoulders

Raises don't load your shoulders heavily, so the dumbbell session starts with a press.

How to do it

  1. Set a bench upright or one notch back from vertical, sit with your feet flat, and rest a dumbbell on each thigh.
  2. Kick one knee up at a time to bring the dumbbells to shoulder height, then set your back against the pad.
  3. Turn your elbows slightly forward so they sit a little in front of your torso, palms facing forward or angled in.
  4. Drive both weights overhead on a slight inward arc until your elbows are straight, keeping your ribs down and your back on the pad.
  5. Lower slowly until the dumbbells are around ear height or a bit below, then press again.

Cues

  • Ribs down, back on the pad
  • Elbows a little forward
  • Press up and slightly in

Common mistakes

  • Arching your lower back off the pad to finish reps: that turns it into an incline press, so lighten the weight and keep your ribs stacked over your hips.
  • Flaring the elbows straight out at shoulder height: bring them a little forward so the shoulder joint stays comfortable at the bottom.
  • Stopping each rep well above your ears: lower to around ear height so the delts work through a full range.
Build a session with Dumbbell Shoulder Press

A band press, to pair

Band Overhead Press

Shoulders

Raises don't load your shoulders heavily, so the home session starts with a one-arm band press.

How to do it

  1. Stand on one end of a handled band with your right foot and hold the handle at your right shoulder.
  2. Brace your stomach and squeeze your glutes.
  3. Press the handle straight up until your arm is nearly straight.
  4. Lower it slowly to your shoulder. Do all reps, then switch.

Cues

  • Ribs down
  • Press straight up
  • Shoulder finishes by your ear

Common mistakes

  • Leaning away from the working arm: brace harder or use a lighter band.
  • Pressing out in front: end with your arm over your shoulder, not your toes.
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Rear delts with dumbbells, to pair

Dumbbell Rear Delt Fly

Shoulders

Trains the back of your shoulder when there is no rear delt machine.

How to do it

  1. Sit on the end of a bench, feet together and planted, with a light dumbbell in each hand.
  2. Fold forward from the hips until your chest nearly touches your knees, and let the weights hang below your legs, palms turned in.
  3. Bend your elbows a little and lock that angle in for the whole set.
  4. Open your arms out and up in a wide arc, elbows leading, and stop when your upper arms line up with your back.
  5. Pause for a beat at the top, then take two to three seconds to bring them back down until your arms hang straight again.

Cues

  • Arms wide, like spreading wings
  • Reach for the walls, not the ceiling
  • Chest stays on your knees

Common mistakes

  • Sitting up as the weights rise: if your chest leaves your knees to finish the rep, drop to lighter dumbbells and stop where your upper arms reach your back.
  • Turning the fly into a row: if your elbows bend more and drift toward your ribs, your lats take over; keep the same small elbow bend from the first rep to the last.
  • Shrugging your shoulders toward your ears at the top: keep your neck long and think about reaching your hands toward the walls rather than the ceiling.
Build a session with Dumbbell Rear Delt Fly

Example sessions without the machine lateral raise

Session 1

Gym, lateral raise machine taken

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~25 min
  • EquipmentAdjustable Cable, Cable Crossover, Fly Machine

You train in a gym with a cable crossover, and the lateral raise machine is busy or missing.

Two-arm cable raises take the machine's place with the same tension at the bottom, one-arm leaning raises and Y raises add volume at different angles, and the reverse pec deck trains the back of your shoulder. 12 working sets.

Side and rear delts
ExerciseSets × repsRIRRest
Cable Lateral Raise1 warm-up set first 4 × 12–15 1 1 min
Leaning Cable Lateral RaiseSets are per arm. 2 × 12–15 1 45 s
Cable Y Raise 3 × 12–15 1 1 min
Reverse Pec Deck 3 × 12–20 1 1 min
How to run it
Once or twice a week, after your pressing or on a shoulder day.
How to progress
Add reps until every set reaches the top of its range at the RIR shown, then move the pin one step and start at the bottom of the range.
Open in the session builder

Session 2

Dumbbells and a bench

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~30 min
  • EquipmentDumbbells, Incline Bench

You have dumbbells and an adjustable bench, at home or in a gym with no machines.

A dumbbell press loads the shoulders first. Seated raises keep the machine's strictness, incline raises its tension at the bottom, and rear delt flyes cover the back. 12 working sets.

Shoulders
ExerciseSets × repsRIRRest
Dumbbell Shoulder Press1 warm-up set first 3 × 8–12 2 2 min
Seated Dumbbell Lateral Raise 3 × 10–15 1 1 min
Incline Dumbbell Lateral RaiseSets are per arm. 3 × 12–15 1 1 min
Dumbbell Rear Delt Fly 3 × 15–20 1 1 min
How to run it
Twice a week, at least two days apart.
How to progress
On the press, add weight when every set reaches 12 reps at 2 reps in reserve. On the raises, add reps first, then the smallest dumbbell step.
Open in the session builder

Session 3

Home, one dumbbell and a band

Open in the session builder
  • Workouts3× a week
  • Working sets30 a week
  • Per workout~20 min
  • EquipmentResistance Bands, Dumbbells

You train at home with a single dumbbell and a light band.

A one-arm band press loads the front of your shoulders first. One-arm raises with a hand on a doorframe make the most of your single dumbbell, and a high-rep band raise finishes the side delts. 10 working sets.

Shoulders
ExerciseSets × repsRIRRest
Band Overhead PressSets are per arm. 3 × 10–15 1 1 min
Single-Arm Dumbbell Lateral RaiseSets are per arm. 4 × 12–20 1 45 s
Band Lateral Raise 3 × 20–30 0 45 s
How to run it
Two or three times a week. Keep rests short and take raise sets close to failure.
How to progress
Add reps until the top of each range, then slow the lowering to three seconds before moving to a thicker band or a heavier dumbbell.
Open in the session builder

Make it fit you

Questions

What can I do instead of the lateral raise machine?

Cable lateral raises are the closest, since they also load the bottom of the rep. With dumbbells, seated, incline or leaning lateral raises; at home, band lateral raises.

Do lateral raise machines work?

Yes. They train the side delts directly, keep the load on through the whole rep and make cheating hard, so they are a good way to grow wider shoulders.

Are lateral raises really necessary?

If you want wider shoulders, they are the most direct way to train the side delts, which presses only hit lightly.

Do you have to lean forward for lateral raises?

No. A slight forward tilt, or raising your arms a little in front of you, suits most shoulders, but sitting tall works too. What matters is that your torso stays still.

What are the top 3 shoulder exercises?

A press, a lateral raise and a rear delt exercise such as the reverse pec deck or face pull. Together they cover the front, side and back of the shoulder.