10 Best Barbell Front Raise & Pullover Alternatives for Limited Gear

Ranked Barbell Front Raise And Pullover Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Front Raise And Pullover 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. Play demonstration

   1. Barbell Front Raise

   79% match

   • Delts
   • Barbell
   • Beginner
   • Isolation

   A looser match: it uses the same equipment, but it works the delts rather than the pectorals.

   How to perform this exercise

   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.

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

   Why this matches

   • Movement: raise, the same as the Barbell Front Raise And Pullover
   • Primary muscle: delts, not pectorals
   • Equipment: free weights, the same as the Barbell Front Raise And Pullover
   • Body position: standing, the same as the Barbell Front Raise And Pullover
2. 

   2. Standing Front Barbell Raise Over Head

   73% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
   2. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
   3. Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
   4. Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
   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, not pectorals
   • Equipment: free weights, the same as the Barbell Front Raise And Pullover
   • Body position: standing, the same as the Barbell Front Raise And Pullover
   • Balance: harder to stay steady on than the Barbell Front Raise And Pullover
3. Best match

   

   3. Neck Press

   72% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want to work the pectorals with more balance to manage.

   How to perform this exercise

   1. Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
   2. As you breathe in, come down slowly until you feel the bar on your neck.
   3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
   4. Repeat the movement for the prescribed amount of repetitions.
   5. When you are done, place the bar back in the rack.

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

   Why this matches

   • Primary muscle: pectorals, the same as the Barbell Front Raise And Pullover
   • Equipment: free weights, the same as the Barbell Front Raise And Pullover
   • Balance: harder to stay steady on than the Barbell Front Raise And Pullover
4. Play demonstration

   4. Dumbbell Standing Front Raise Above Head

   71% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

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

   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.

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

   Why this matches

   • Movement: raise, the same as the Barbell Front Raise And Pullover
   • Primary muscle: delts, not pectorals
   • Equipment: free weights, the same as the Barbell Front Raise And Pullover
   • Body position: standing, the same as the Barbell Front Raise And Pullover
5. 

   5. Front Plate Raise

   69% match

   • Delts
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   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, not pectorals
   • Body position: standing, the same as the Barbell Front Raise And Pullover
6. Play demonstration

   6. Weighted Front Raise

   69% match

   • Delts
   • Weighted
   • 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.

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

   Why this matches

   • Primary muscle: delts, not pectorals
   • Equipment: free weights, the same as the Barbell Front Raise And Pullover
   • Body position: standing, the same as the Barbell Front Raise And Pullover
7. Play demonstration

   7. Kettlebell Pirate Supper Legs

   68% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
   4. Extend your arm fully overhead, straightening your elbow.
   5. Lower the kettlebell back down to shoulder height, then return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

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

   Why this matches

   • Primary muscle: delts, not pectorals
   • Equipment: free weights, the same as the Barbell Front Raise And Pullover
   • Body position: standing, the same as the Barbell Front Raise And Pullover
   • Balance: harder to stay steady on than the Barbell Front Raise And Pullover
8. 

   8. Forward Drag With Press

   68% match

   • Pectorals
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
   2. Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward. Step forward until you return to the start position prepared to press.

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

   Why this matches

   • Primary muscle: pectorals, the same as the Barbell Front Raise And Pullover
   • Body position: standing, the same as the Barbell Front Raise And Pullover
   • Balance: harder to stay steady on than the Barbell Front Raise And Pullover
9. Play demonstration

   9. Dumbbell Upright Row

   66% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
   2. Let the dumbbells hang in front of your thighs, with your arms fully extended.
   3. Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down 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, not pectorals
   • Equipment: free weights, the same as the Barbell Front Raise And Pullover
   • Body position: standing, the same as the Barbell Front Raise And Pullover
10. Play demonstration

    10. Dumbbell Front Raise

    66% 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.

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

    Why this matches

    • Movement: raise, the same as the Barbell Front Raise And Pullover
    • Primary muscle: delts, not pectorals
    • Equipment: free weights, the same as the Barbell Front Raise And Pullover
    • Body position: standing, the same as the Barbell Front Raise And Pullover