The lateral raise is a popular exercise for targeting the middle deltoids and building shoulder width. However, it’s not the only way to develop strong, well-rounded shoulders. If you’re looking to switch up your routine, overcome plateaus, or accommodate joint issues, there are several effective alternatives to the lateral raise that can help you build shoulder strength and size. This article explores some of the best alternative exercises to the lateral raise for comprehensive shoulder development.
Why Consider Alternatives to the Lateral Raise?
While lateral raises isolate the middle deltoids effectively, some people experience discomfort or want to add variety to their workouts. Using alternative exercises can:
- Reduce repetitive strain on joints.
- Target the shoulders from different angles.
- Engage supporting muscles for functional strength.
- Help break through training plateaus by challenging the muscles in new ways.
Top Alternative Exercises to the Lateral Raise
1. Overhead Dumbbell Press
The overhead press is a compound movement that targets all three heads of the deltoid muscle, including the middle delts. It also engages the triceps and upper chest.
- How to do it: Press dumbbells overhead while seated or standing, keeping your core tight and back straight.
- Benefits: Builds overall shoulder strength and size, improves functional pressing power.
2. Arnold Press
Named after Arnold Schwarzenegger, this variation adds rotation to the overhead press, providing a dynamic range of motion that hits multiple deltoid heads.
- How to do it: Start with dumbbells held in front of your chest, palms facing you, and rotate your wrists as you press overhead.
- Benefits: Engages anterior and lateral delts with an emphasis on mobility.
3. Cable Lateral Raise
Using cables instead of dumbbells maintains constant tension throughout the movement, often making it more effective for muscle activation.
- How to do it: Stand beside a cable machine and raise the handle laterally with a slight bend in your elbow.
- Benefits: Provides continuous resistance, less momentum, and good control.
4. Face Pulls
Though primarily for the rear delts and upper back, face pulls help balance shoulder development and improve posture, which indirectly supports lateral deltoid health.
- How to do it: Using a rope attachment on a cable machine, pull the handles towards your face with elbows high.
- Benefits: Strengthens rear delts and rotator cuff, preventing imbalances.
5. Upright Rows
Upright rows involve pulling a barbell or dumbbells up along your body, targeting the traps and middle delts.
- How to do it: Hold a barbell or dumbbells in front, lift to chest height with elbows leading.
- Benefits: Builds shoulder width and traps but should be performed with care to avoid impingement.
6. Dumbbell or Kettlebell Halo
This exercise involves moving a weight around your head in a circular motion, activating shoulder stabilizers and mobility.
- How to do it: Hold a kettlebell or dumbbell with both hands and circle it around your head slowly.
- Benefits: Improves shoulder mobility and engages all deltoid heads.
Tips for Incorporating Alternatives into Your Routine
- Mix and match: Combine compound and isolation movements to target shoulders from multiple angles.
- Control your tempo: Slow, controlled reps increase muscle engagement.
- Warm-up thoroughly: Prepare your shoulder joints with mobility drills before heavier exercises.
- Focus on form: Prioritize technique over weight to avoid injury.
- Listen to your body: If one exercise causes pain, try a different variation or lower the load.
Sample Shoulder Workout Using Alternatives
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Overhead Dumbbell Press | 3-4 | 8-12 | Compound strength builder |
| Cable Lateral Raise | 3 | 12-15 | Focus on controlled motion |
| Face Pulls | 3 | 12-15 | Rear delt and posture support |
| Arnold Press | 3 | 8-12 | Adds rotational movement |
| Dumbbell Halo | 2 | 10 each direction | Mobility and stabilization |
Conclusion
While the lateral raise is excellent for targeting the middle deltoids, alternative exercises provide valuable variety and additional benefits for shoulder strength and health. Incorporating movements like overhead presses, cable lateral raises, and face pulls can enhance your shoulder development, prevent overuse injuries, and keep your workouts fresh. Experiment with these alternatives and adjust based on your goals and physical needs for stronger, more balanced shoulders.