10 Best Cable Forward Raise Alternatives for Limited Equipment
The Cable Forward Raise is done standing with a cable machine. Ranked closest by our scoring: the Left Hook. Boxing.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Cable Forward Raise
- Primary muscle
- Delts
- Equipment
- Cable
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Triceps, Forearms
How to perform Cable Forward Raise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Hold the cable handle with an overhand grip, palms facing down, and your arms fully extended in front of you.
- Keeping your arms straight, raise the cable handle up to shoulder level.
- Pause for a moment at the top, then slowly lower the cable handle back down to the starting position.
- Repeat for the desired number of repetitions.
Ranked Cable Forward Raise Alternatives
10 substitutes, ranked by how closely each one matches the Cable Forward 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.
Best match 1. Left Hook. Boxing
43% match- Delts
- Bodyweight
- Intermediate
- Compound
Use this when you have nothing to train with, because it works the delts with bodyweight alone.
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Keep your left hand up to protect your face and your right hand by your chin.
- Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
- Twist your torso and engage your core muscles to generate power in the punch.
- 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 Cable Forward Raise
- Equipment: bodyweight only, not a cable
- Body position: standing, the same as the Cable Forward Raise
- Balance: harder to stay steady on than the Cable Forward Raise
2. Reverse Dip
42% match- Triceps
- Bodyweight
- Intermediate
- Compound
A looser match: it works the triceps rather than the delts.
How to perform this exercise
- Position yourself between two parallel bars with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- 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 cable
- Body position: standing, the same as the Cable Forward Raise
3. Elbow Dips
42% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
- 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 cable
- Body position: standing, the same as the Cable Forward Raise
4. Ring Dips
38% match- Triceps
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Start by hanging from the rings with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your shoulders are below your elbows.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: triceps, not delts
- Equipment: a suspension trainer, not a cable
- Body position: standing, the same as the Cable Forward Raise
- Balance: harder to stay steady on than the Cable Forward Raise
5. Captains Chair Straight Leg Raise
34% match- Abs
- Bodyweight
- Intermediate
- Compound
A looser match: it works the abs rather than the delts.
How to perform this exercise
- Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
- Keep your upper body stable and your back straight.
- Engage your abs and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 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 cable
- Body position: hanging, not standing
- Balance: easier to stay steady on than the Cable Forward Raise
6. Chest Dip
34% match- Pectorals
- Bodyweight
- Advanced
- Compound
A looser match: it works the pectorals rather than the delts.
How to perform this exercise
- Position yourself on parallel bars with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your shoulders are below your elbows.
- Push yourself back up to the starting position by straightening your arms.
- 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 cable
- Body position: hanging, not standing
7. Curtsey Squat
34% match- Glutes
- Bodyweight
- Beginner
- Compound
A looser match: it works the glutes rather than the delts.
How to perform this exercise
- Stand with your feet shoulder-width apart.
- Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
- Bend both knees as if you were curtsying, lowering your body towards the ground.
- Keep your torso upright and your weight on your front foot.
- Push through your front foot to return to the starting position.
- Repeat on the other side, stepping diagonally behind and across your body with your left foot.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Primary muscle: glutes, not delts
- Equipment: bodyweight only, not a cable
- Body position: standing, the same as the Cable Forward Raise
8. Split Squats
34% match- Quads
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart.
- Take a step forward with one foot and place it about two feet in front of the other foot.
- Lower your body by bending your knees and hips, keeping your back straight.
- Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
- Pause for a moment, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: quads, not delts
- Equipment: bodyweight only, not a cable
- Body position: standing, the same as the Cable Forward Raise
9. Dips - Triceps Version
33% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
- Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- Repeat the movement for the prescribed amount 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 cable
- Body position: hanging, not standing
10. Crossover Reverse Lunge
33% match- Glutes
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder width apart. This will be your starting position.
- Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
- After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: glutes, not delts
- Equipment: bodyweight only, not a cable
- Body position: standing, the same as the Cable Forward Raise
Why You Might Need a Cable Forward Raise Alternative
You might substitute the Cable Forward Raise for equipment, injury or programming reasons. Cables give constant horizontal tension; without them you’ll pick tools that alter the tension curve and loading plane. For example, bands increase tension at the top, dumbbells load via gravity and landmine presses load on a diagonal. If you have AC or rotator cuff irritation, reduce end-range shoulder flexion and use lighter bands or unilateral dumbbell work. Technique cue: maintain a braced core, keep the scapula stable and lead the raise with your elbow to isolate the anterior deltoid and avoid upper trapezius takeover.
How to Choose the Right Cable Forward Raise Substitute
Decide based on equipment, pain history and training goal. If you need strict isolation and unilateral control choose dumbbells, use a 2-0-2 tempo and stop at 90° shoulder flexion. If you want progressive top-end tension pick a resistance band and anchor it low, keeping tension through the top third of the lift. For heavier loading and stability training use a barbell or landmine press; cue a neutral spine and drive the movement from the shoulder flexors while limiting torso lean. Prioritize movement quality: if you feel shoulder pinch, reduce range or swap to lighter band variations.
Cable Forward Raise FAQ
What muscles does Cable Forward Raise work?
The Cable Forward Raise primarily targets the anterior deltoid, producing shoulder flexion. It secondarily recruits the clavicular head of the pec major and stabilizers such as the upper trapezius and scapular retractors to control the motion.
Can I build muscle without doing Cable Forward Raise?
Yes. You can build anterior deltoid size with many movements, compound presses (bench, overhead) plus isolation front raises with dumbbells, plates or bands all work. Focus on progressive overload, controlled tempo and maintaining tension on the anterior deltoid.
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