10 Best Barbell Front Raise Alternatives for Shoulder Strength

The Barbell Front Raise is done standing with a barbell. Ranked closest by our scoring: the Barbell Standing Front Raise Over Head, the Dumbbell Standing Front Raise Above Head and the Front Plate Raise.

Barbell Front RaiseWatch the Barbell Front Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Front Raise

The steps for the Barbell Front Raise itself, so you can judge how close each substitute below really is.

Delts, with biceps, triceps · Barbell · Beginner · Isolation

  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.

The 10 Best Barbell Front Raise Alternatives

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

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Standing Front Raise Over HeadPlay demonstration

    1. Barbell Standing Front Raise Over Head

    91% match

    Delts · Beginner · Isolation

    Pick this when you want an easier version that still works the delts.

    • Barbell
    How to perform it
    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.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: raise, the same as the Barbell Front Raise
    • Primary muscle: delts, the same as the Barbell Front Raise
    • Equipment: free weights, the same as the Barbell Front Raise
    • Body position: standing, the same as the Barbell Front Raise
  2. Dumbbell Standing Front Raise Above HeadPlay demonstration

    2. Dumbbell Standing Front Raise Above Head

    89% match

    Delts · Intermediate · Isolation

    A good swap when you have dumbbells to work with, and it still works the delts.

    • Dumbbell
    How to perform it
    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.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: raise, the same as the Barbell Front Raise
    • Primary muscle: delts, the same as the Barbell Front Raise
    • Equipment: free weights, the same as the Barbell Front Raise
    • Body position: standing, the same as the Barbell Front Raise
  3. Front Plate Raise

    3. Front Plate Raise

    89% match

    Delts · Beginner · Isolation

    It still works the delts, through a different movement.

    • Other
    How to perform it
    1. While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
    2. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
    3. As you inhale, slowly lower the plate back down to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Front Raise
    • Body position: standing, the same as the Barbell Front Raise

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.

Barbell Front Raise FAQ

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.

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