10 Best Front Cable Raise Alternatives for When You Can't Use Cables

The 10 Best Front Cable Raise Alternatives

10 substitutes, ranked by how closely each one matches the Front Cable 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.

1. 

   1. Front Plate Raise

   88% match

   Delts · Beginner · Isolation

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

   • 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

   • Movement: raise, the same as the Front Cable Raise
   • Primary muscle: delts, the same as the Front Cable Raise
   • Body position: standing, the same as the Front Cable Raise
   • Balance: harder to stay steady on than the Front Cable Raise

2. 2. Weighted Front Raise

   88% match

   Delts · Beginner · Isolation

3. 

   3. Standing Low-pulley Deltoid Raise

   88% match

   Delts · Beginner · Isolation

   Pick this when you want to work the delts one side at a time.

   • Cable

   How to perform it

   1. Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
   2. Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
   3. Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
   4. Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
   5. Repeat for the recommended amount of repetitions.
   6. Switch arms and repeat the exercise.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: raise, the same as the Front Cable Raise
   • Primary muscle: delts, the same as the Front Cable Raise
   • Equipment: a cable, the same as the Front Cable Raise
   • Body position: standing, the same as the Front Cable Raise
4. 

   4. Cable Seated Lateral Raise

   88% match

   Delts · Beginner · Isolation

   The same equipment, done seated instead.

   • Cable

   How to perform it

   1. Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
   2. Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
   3. Bend forward while keeping your back flat and rest your torso on the thighs.
   4. Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
   5. While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
   6. Slowly lower your arms to the starting position as you inhale.
   7. Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.

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

   Why this matches

   • Movement: raise, the same as the Front Cable Raise
   • Primary muscle: delts, the same as the Front Cable Raise
   • Equipment: a cable, the same as the Front Cable Raise
   • Body position: seated, not standing
5. Play demonstration

   5. Lever Lateral Raise

   85% match

   Delts · Beginner · Isolation

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

   • Lever

   How to perform it

   1. Adjust the seat height and position yourself on the machine with your back against the pad.
   2. Grasp the handles with an overhand grip and keep your arms straight.
   3. Exhale and raise your arms out to the sides until they are parallel to the floor.
   4. Pause for a moment at the top, then inhale and slowly lower your arms back 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

   • Movement: raise, the same as the Front Cable Raise
   • Primary muscle: delts, the same as the Front Cable Raise
   • Equipment: a machine, not a cable
   • Body position: standing, the same as the Front Cable Raise
6. Play demonstration

   6. Band Front Raise

   84% match

   Delts · Beginner · Isolation

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

   • Band

   How to perform it

   1. Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down.
   2. Keep your arms straight and slowly raise them forward until they are parallel to the ground.
   3. Pause for a moment at the top, then slowly lower your arms 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 Front Cable Raise
   • Primary muscle: delts, the same as the Front Cable Raise
   • Equipment: a band, not a cable
   • Body position: standing, the same as the Front Cable Raise
   • Balance: harder to stay steady on than the Front Cable Raise
7. 

   7. Front Dumbbell Raise

   84% match

   Delts · Beginner · Isolation

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

   • Dumbbell

   How to perform it

   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

   • Movement: raise, the same as the Front Cable Raise
   • Primary muscle: delts, the same as the Front Cable Raise
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Front Cable Raise
   • Balance: harder to stay steady on than the Front Cable Raise

8. 8. Front Two-dumbbell Raise

   84% match

   Delts · Beginner · Isolation

9. 9. Smith Upright Row

   84% match

   Delts · Intermediate · Compound

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

    84% match

    Delts · Intermediate · Isolation