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Band Lateral Raise Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Upright Row demonstration

Kettlebell Upright Row
2
Barbell Overhead Squat demonstration

Barbell Overhead Squat
3
Shoulders Rotation demonstration

Shoulders Rotation
4
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
5
Smith Hang Clean demonstration

Smith Hang Clean
6
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
7
Ring Y Raise demonstration

Ring Y Raise
8
Bottle Weighted Halo demonstration

Bottle Weighted Halo
9
Band Behind Neck Shoulder Press demonstration

Band Behind Neck Shoulder Press
10
Band Upright Row (Under Two Feet) demonstration

Band Upright Row (Under Two Feet)
11
Band Y Raise demonstration

Band Y Raise
12
Resistance Band Overhead Shoulder Press demonstration

Resistance Band Overhead Shoulder Press

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Band Lateral Raise trains

Primary Deltoid Lateral

Secondary Deltoid Anterior Trapezius Upper Fibers

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