10 Best Barbell Front Raise Alternatives for Shoulder Strength

If you can't do the barbell front raise, use dumbbell front raises, single-arm cable raises, plate raises, resistance-band front raises, or a pike push-up to hit the anterior deltoid. Keep the movement at the shoulder joint, maintain a soft elbow, and lift with slow eccentrics to maximize delt tension and reduce impingement risk.

Original Exercise: Barbell Front Raise

Barbell Front Raise
Primary Muscle
Delts
Equipment
Barbell
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Biceps, Triceps
How to Perform Barbell Front Raise
  1. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
  2. Keep your arms straight and lift the barbell forward and upward until it reaches shoulder level.
  3. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  4. Repeat for the desired number of repetitions.

Best Barbell Front Raise Alternatives

Best Match
Barbell Standing Front Raise Over Head

1. Barbell Standing Front Raise Over Head

91% Match
Delts Barbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip.
  2. Keep your back straight and engage your core.
  3. Slowly raise the barbell in front of you, keeping your arms straight and your palms facing down.
  4. Continue lifting until the barbell is slightly above shoulder level.
  5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
Dumbbell Standing Front Raise Above Head

2. Dumbbell Standing Front Raise Above Head

89.3% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. Keep your arms straight and lift the dumbbells in front of you, raising them above your head.
  3. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  4. Repeat for the desired number of repetitions.
Dumbbell Front Raise V. 2

3. Dumbbell Front Raise V. 2

84.8% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
  2. Keep your back straight and engage your core.
  3. Slowly lift the dumbbells in front of you, with your arms straight, until they are at shoulder level.
  4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Raise

4. Dumbbell Raise

84.8% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
  2. Keep your back straight and engage your core.
  3. Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Front Raise

5. Dumbbell Front Raise

84.8% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
  2. Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level.
  3. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
  4. Repeat for the desired number of repetitions.
Barbell Rear Delt Raise

6. Barbell Rear Delt Raise

83.7% Match
Delts Barbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
  4. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Seated Front Raise

7. Dumbbell Seated Front Raise

82.1% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
  2. Keep your back straight and core engaged.
  3. Raise the dumbbells in front of you, with your palms facing down, until they are at shoulder level.
  4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Crucifix

8. Crucifix

81.4% Match
Delts Other Intermediate Isolation
How to perform this exercise
  1. In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
  2. Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
Dumbbell Full Can Lateral Raise

9. Dumbbell Full Can Lateral Raise

79.5% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
  2. Keep your back straight and engage your core.
  3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.
Barbell Front Raise And Pullover

10. Barbell Front Raise And Pullover

79.4% Match
Pectorals Barbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
  2. Keep your arms straight and raise the barbell in front of you until it reaches shoulder height.
  3. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  4. Next, lower the barbell behind your head, keeping your arms straight.
  5. Pause for a moment at the bottom, then raise the barbell back up to the starting position.

Why You Might Need a Barbell Front Raise Alternative

You may substitute the barbell front raise for several reasons: shoulder pain, rotator cuff irritation, limited equipment, or to correct unilateral imbalances. The barbell forces both arms to move together and can load the spine; switching to dumbbells or cables reduces axial load and lets you address side-to-side strength differences. Rehab or pain-sensitive clients often benefit from lower ROM and controlled tension—use cables for constant tension, bands for progressive resistance, or plates for a narrower grip. Cue the scapula: keep it depressed and retracted to avoid shrugging and excess upper-trap recruitment while maintaining glenohumeral flexion to target the anterior deltoid.

How to Choose the Right Substitute

Choose a substitute based on your goal, equipment, and shoulder mechanics. For strict anterior delt isolation pick dumbbell or cable front raises; these allow neutral wrist variations and unilateral loading to correct imbalances. Use plate raises for core and scapular control, and bands when you need lighter, accommodating resistance. If you lack equipment, the pike push-up builds anterior delt strength through vertical loading. Always prioritize pain-free range: start with a partial arc and progress ROM as rotator cuff and scapular stabilizers tolerate the load. Cue: keep torso upright, avoid shoulder elevation, and lead the movement from the glenohumeral joint.

Frequently Asked Questions

What muscles does Barbell Front Raise work?

The barbell front raise primarily targets the anterior deltoid through shoulder flexion. It also recruits the lateral deltoid to a lesser degree and requires scapular stabilization from the serratus anterior and lower traps, with core engagement to control the torso.

What is the best bodyweight alternative to Barbell Front Raise?

The pike push-up is the best bodyweight substitute for anterior delt emphasis because it loads the delts via vertical pressing. Hinge at the hips, keep hips high, and descend with elbows slightly forward to bias the anterior deltoids while protecting the rotator cuff.

Can I build muscle without doing Barbell Front Raise?

Yes. You can build anterior deltoid mass with variations like dumbbell and cable front raises, plate raises, and compound presses such as the overhead or incline press that load the delts differently. Progressively increase load, volume, or time under tension and ensure scapular control to drive hypertrophy.

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