10 Best Band Front Raise Alternatives for Home or Gym

The Band Front Raise is done standing with a band. Ranked closest by our scoring: Handstand Push-ups, the Left Hook. Boxing and the Handstand Push-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Band Front Raise

Band Front RaisePlay demonstration
Primary muscle
Delts
Equipment
Band
Difficulty
Beginner
Type
Isolation

Secondary muscles: Triceps, Upper Back

How to perform Band Front Raise
  1. Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down.
  2. Keep your arms straight and slowly raise them forward until they are parallel to the ground.
  3. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  4. Repeat for the desired number of repetitions.
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Ranked Band Front Raise Alternatives

10 substitutes, ranked by how closely each one matches the Band Front Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Push-up (Wall)Play demonstration

    1. Push-up (Wall)

    48% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the pectorals rather than the delts.

    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band Front Raise
    • Balance: easier to stay steady on than the Band Front Raise
  2. Best match
    Handstand Push-ups

    2. Handstand Push-ups

    46% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the delts with bodyweight alone.

    How to perform this exercise
    1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
    2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
    3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
    4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Band Front Raise
    • Equipment: bodyweight only, not a band
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Band Front Raise
  3. Left Hook. BoxingPlay demonstration

    3. Left Hook. Boxing

    45% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want a harder version that works the delts one side at a time.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Band Front Raise
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band Front Raise
    • Balance: harder to stay steady on than the Band Front Raise
  4. Incline Push-up (On Box)Play demonstration

    4. Incline Push-up (On Box)

    45% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band Front Raise
  5. Modified Hindu Push-upPlay demonstration

    5. Modified Hindu Push-up

    44% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band Front Raise
  6. Handstand Push-upPlay demonstration

    6. Handstand Push-up

    43% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find a wall and face away from it, standing a few feet away.
    2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
    3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
    4. Push through your hands and extend your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Band Front Raise
    • Equipment: bodyweight only, not a band
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Band Front Raise
  7. Triceps Dip (Between Benches)Play demonstration

    7. Triceps Dip (Between Benches)

    41% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the triceps rather than the delts.

    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band Front Raise
  8. Kneeling Push-upPlay demonstration

    8. Kneeling Push-up

    38% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
    2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
    3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not a band
    • Body position: kneeling, not standing
  9. Pushups

    9. Pushups

    38% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
    2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
    3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
    4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, not standing
  10. Captains Chair Straight Leg RaisePlay demonstration

    10. Captains Chair Straight Leg Raise

    38% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
    2. Keep your upper body stable and your back straight.
    3. Engage your abs and lift your legs up in front of you, keeping them straight.
    4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: bodyweight only, not a band
    • Body position: hanging, not standing

Why You Might Need a Band Front Raise Alternative

You might substitute the band front raise for several reasons: lack of a suitable band, shoulder pain or impingement with the band path, preference for heavier loading, or a need for unilateral work and progressive overload. Bands provide variable resistance and different tension curves than free weights or cables; some lifters need more constant tension, more absolute load, or a more stable setup. Substitutes let you maintain anterior deltoid stimulus while addressing joint comfort, capacity to add microload, or training specificity. Choosing an alternative can also correct compensatory movement patterns and improve scapular control under load.

How to Choose the Right Band Front Raise Substitute

Prioritize the replacement that matches your training goal and available equipment. For hypertrophy pick an option that allows progressive overload and time under tension (dumbbells, cables, plates). For shoulder rehab or pain, choose controlled, low-load options that limit impingement, cables or light plates with strict tempo. If you need unilateral work to fix imbalances, use single-arm dumbbell or landmine front raises. Consider range of motion, scapular stability demands, and how the exercise loads the anterior deltoid through shoulder flexion rather than compensatory trunk or shrugging patterns. Always test range and pain response before increasing load.

Band Front Raise FAQ

What muscles does band front raise work?

The band front raise primarily targets the anterior (front) deltoid through shoulder flexion. It also recruits the clavicular portion of the pectoralis major, upper trapezius for stabilization, and the serratus anterior and scapular stabilizers to control the shoulder blade.

Can I build muscle without doing band front raise?

Yes. You can build anterior deltoid mass with a variety of movements that provide progressive overload and sufficient volume, including dumbbell, barbell, cable, plate, and landmine front raises, plus compound presses to a lesser extent. Focus on consistent tension, incremental loading, and controlled range of motion to stimulate hypertrophy.

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