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Dumbbell Standing Alternate Raise Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Upright Row demonstration

Kettlebell Upright Row
2
Smith Hang Clean demonstration

Smith Hang Clean
3
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
4
Dumbbell Kneeling Arnold Press demonstration

Dumbbell Kneeling Arnold Press
5
Barbell Overhead Squat demonstration

Barbell Overhead Squat
6
Shoulders Rotation demonstration

Shoulders Rotation
7
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
8
Ring Y Raise demonstration

Ring Y Raise
9
Bottle Weighted Halo demonstration

Bottle Weighted Halo
10
Dumbbell Standing Behind Back Shoulders Press demonstration

Dumbbell Standing Behind Back Shoulders Press
11
Dumbbell Standing Around World demonstration

Dumbbell Standing Around World
12
Arnold Press demonstration

Arnold 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 Dumbbell Standing Alternate Raise trains

Primary Deltoid Anterior Deltoid Lateral

Secondary Biceps Brachii Trapezius Upper Fibers

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