10 Best Dumbbell Seated Front Raise Alternatives for Limited Equipment
The Dumbbell Seated Front Raise is done seated with dumbbells. Ranked closest by our scoring: Handstand Push-ups and the Handstand Push-up.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Seated Front Raise
- Primary muscle
- Delts
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Trapezius, Biceps
How to perform Dumbbell Seated Front Raise
- Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
- Keep your back straight and core engaged.
- Raise the dumbbells in front of you, with your palms facing down, until they are at shoulder level.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Ranked Dumbbell Seated Front Raise Alternatives
10 substitutes, ranked by how closely each one matches the Dumbbell Seated Front 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.
1. Bench Dips
41% match- Triceps
- Bodyweight
- Intermediate
- Compound
A looser match: it works the triceps rather than the delts.
How to perform this exercise
- For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
- Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
- Using your triceps to bring your torso up again, lift yourself back to the starting position.
- Repeat for the recommended 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 free weights
- Body position: seated, the same as the Dumbbell Seated Front Raise
Best match 
2. Handstand Push-ups
38% match- Delts
- Bodyweight
- Advanced
- Compound
Use this when you have nothing to train with, because it works the delts with bodyweight alone.
How to perform this exercise
- With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
- Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
- Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
- Push yourself back up slowly as you exhale until your elbows are nearly locked.
- 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, the same as the Dumbbell Seated Front Raise
- Equipment: bodyweight only, not free weights
- Body position: inverted, not seated
- Balance: harder to stay steady on than the Dumbbell Seated Front Raise
3. Captains Chair Straight Leg Raise
38% 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 free weights
- Body position: hanging, not seated
4. Bench Dip On Floor
38% 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, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- 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 free weights
- Body position: seated, the same as the Dumbbell Seated Front Raise
- Balance: harder to stay steady on than the Dumbbell Seated Front Raise
5. Bench Dip (Knees Bent)
37% match- Triceps
- Bodyweight
- Beginner
- 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 butt off the bench and straighten your legs in front of you, 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 yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, not delts
- Equipment: bodyweight only, not free weights
- Body position: seated, the same as the Dumbbell Seated Front Raise
- Balance: harder to stay steady on than the Dumbbell Seated Front Raise
6. Three Bench Dip
35% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on a bench with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body until your upper arms are parallel to the ground.
- Push yourself 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 free weights
- Body position: seated, the same as the Dumbbell Seated Front Raise
7. Handstand Push-up
35% match- Delts
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Find a wall and face away from it, standing a few feet away.
- Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
- Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
- Push through your hands and extend your arms to return 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: delts, the same as the Dumbbell Seated Front Raise
- Equipment: bodyweight only, not free weights
- Body position: inverted, not seated
- Balance: harder to stay steady on than the Dumbbell Seated Front Raise
8. Triceps Dip (Bench Leg)
32% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
- Walk your feet forward, sliding your butt off the bench, and straighten your arms.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Push through your palms to straighten your arms and return 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 free weights
- Body position: seated, the same as the Dumbbell Seated Front Raise
9. Incline Push-up
31% match- Pectorals
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
- Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
- Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
- Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: pectorals, not delts
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not seated
10. Incline Push-up (On Box)
31% match- Pectorals
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
- Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
- Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
- Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: pectorals, not delts
- Equipment: bodyweight only, not free weights
- Body position: standing, not seated
Why You Might Need a Dumbbell Seated Front Raise Alternative
You may swap the Dumbbell Seated Front Raise due to shoulder pain, lack of equipment, or the need for progressive overload. Shoulder impingement often flares during strict seated raises, so switching to a cable or landmine variation can change the plane and reduce humeral compression. Use a neutral wrist or slight scapular retraction cue to reduce glenohumeral stress while keeping emphasis on the anterior deltoid. Alternates also let you manipulate load, range of motion, and tempo to target muscle fibers more effectively or to progress with heavier, safer loading patterns.
Dumbbell Seated Front Raise FAQ
What muscles does Dumbbell Seated Front Raise work?
The primary target is the anterior deltoid, with secondary engagement from the clavicular portion of the pectoralis major and the upper trapezius. Keeping the elbow slightly bent and lifting with shoulder flexion increases deltoid motor unit recruitment while minimizing biceps involvement.
Find Alternatives for Any Exercise
Search the exercise database and filter the ranked substitutes by the equipment you own.
Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology