10 Best Crucifix Alternatives for Shoulder Isolation

The Crucifix is done standing. Ranked closest by our scoring: Side Laterals To Front Raise, the Shoulder Raise and the Side Lateral Raise.

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Original Exercise: Crucifix

Crucifix
Primary muscle
Delts
Equipment
Other
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Forearms

How to perform Crucifix
  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.
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Ranked Crucifix Alternatives

10 substitutes, ranked by how closely each one matches the Crucifix 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. Best match
    Side Laterals To Front Raise

    1. Side Laterals To Front Raise

    95% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation

    A straight swap when you want to keep working the delts.

    How to perform this exercise
    1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
    2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
    3. At the top of the exercise move the weights out in front of you, keeping your arms extended.
    4. Lower the weights with a controlled motion.
    5. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
    6. Lower the weights to the starting position.

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

    Why this matches
    • Primary muscle: delts, the same as the Crucifix
    • Equipment: free weights, the same as the Crucifix
    • Body position: standing, the same as the Crucifix
  2. Shoulder Raise

    2. Shoulder Raise

    95% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

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

    Why this matches
    • Primary muscle: delts, the same as the Crucifix
    • Equipment: free weights, the same as the Crucifix
    • Body position: standing, the same as the Crucifix
  3. Side Lateral Raise

    3. Side Lateral Raise

    95% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
    2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
    3. Lower the dumbbells back down slowly to the starting position as you inhale.
    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 Crucifix
    • Equipment: free weights, the same as the Crucifix
    • Body position: standing, the same as the Crucifix
  4. Dumbbell Scaption

    4. Dumbbell Scaption

    94% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
    2. Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
    3. Continue until your arms are parallel to the ground, and then return to the starting position.

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

    Why this matches
    • Primary muscle: delts, the same as the Crucifix
    • Equipment: free weights, the same as the Crucifix
    • Body position: standing, the same as the Crucifix
    • Balance: harder to stay steady on than the Crucifix
  5. Dumbbell Standing Around WorldPlay demonstration

    5. Dumbbell Standing Around World

    94% 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.
    2. Extend your arms straight out to the sides at shoulder height, palms facing down.
    3. Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
    4. Continue the circular motion, bringing the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Crucifix
    • Equipment: free weights, the same as the Crucifix
    • Body position: standing, the same as the Crucifix
    • Balance: harder to stay steady on than the Crucifix
  6. Standing Dumbbell Straight-arm Front Delt Raise Above Head

    6. Standing Dumbbell Straight-arm Front Delt Raise Above Head

    91% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Hold the dumbbells in front of your thighs, palms facing your thighs.
    2. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
    3. Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
    4. Slowly return to the starting position using the same path as you inhale.
    5. 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 Crucifix
    • Equipment: free weights, the same as the Crucifix
    • Body position: standing, the same as the Crucifix
  7. Front Plate Raise

    7. Front Plate Raise

    91% 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, the same as the Crucifix
    • Body position: standing, the same as the Crucifix
  8. Front Dumbbell Raise

    8. Front Dumbbell Raise

    91% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
    2. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
    3. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
    4. Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

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

    Why this matches
    • Primary muscle: delts, the same as the Crucifix
    • Equipment: free weights, the same as the Crucifix
    • Body position: standing, the same as the Crucifix
  9. Front Two-dumbbell Raise

    9. Front Two-dumbbell Raise

    91% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
    2. While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
    3. As you inhale, lower the dumbbells back down slowly 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 Crucifix
    • Equipment: free weights, the same as the Crucifix
    • Body position: standing, the same as the Crucifix
  10. Weighted Front RaisePlay demonstration

    10. Weighted Front Raise

    91% 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, the same as the Crucifix
    • Equipment: free weights, the same as the Crucifix
    • Body position: standing, the same as the Crucifix

Why You Might Need a Crucifix Alternative

You may substitute the Crucifix for pain, limited equipment, or to correct poor movement patterns. Shoulder pain from overhead or static holds often stems from poor scapular control or rotator cuff fatigue; switching to cables or side-lying raises helps you control the arc of motion and reduce compressive load. Substitutes let you emphasize different portions of the deltoid, use a thumb-up (neutral) grip to bias the lateral head or a palms-down grip to increase anterior delt activation. Progressive overload, joint comfort, and specific range-of-motion needs are common reasons to choose an alternative.

Crucifix FAQ

What muscles does Crucifix work?

The Crucifix primarily targets the middle (lateral) deltoid through shoulder abduction, with secondary activation of the supraspinatus and upper trapezius. It isolates abduction by minimizing horizontal movement, so you feel most tension at shoulder height.

What is the best bodyweight alternative to Crucifix?

A side-plank with arm abduction can be a bodyweight substitute; push your top arm away from your body while keeping the scapula down to load the lateral deltoid. Cue: keep a slight elbow bend and lift only to shoulder level to reduce trap compensation.

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