10 Best Front Dumbbell Raise Alternatives for Limited Equipment

The Front Dumbbell Raise is done standing with dumbbells. Ranked closest by our scoring: the Front Two-dumbbell Raise, the Front Plate Raise and the Weighted Front Raise. Four harder versions, among them the Standing Dumbbell Straight-arm Front Delt Raise Above Head and the Side Lateral Raise, are listed below as progressions rather than swaps.

Front Dumbbell Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Front Dumbbell Raise

The steps for the Front Dumbbell Raise itself, so you can judge how close each substitute below really is.

Delts · Dumbbell · Beginner · Isolation

  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.

The 10 Best Front Dumbbell Raise Alternatives

10 substitutes, ranked by how closely each one matches the Front Dumbbell 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Front Two-dumbbell Raise

    1. Front Two-dumbbell Raise

    99% match

    Delts · Beginner · Isolation

    It uses the same equipment and 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 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
    • Movement: raise, the same as the Front Dumbbell Raise
    • Primary muscle: delts, the same as the Front Dumbbell Raise
    • Equipment: free weights, the same as the Front Dumbbell Raise
    • Body position: standing, the same as the Front Dumbbell Raise
  2. Front Plate Raise

    2. Front Plate Raise

    99% match

    Delts · Beginner · Isolation

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

    • 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 Dumbbell Raise
    • Primary muscle: delts, the same as the Front Dumbbell Raise
    • Body position: standing, the same as the Front Dumbbell Raise
  4. Standing Dumbbell Straight-arm Front Delt Raise Above Head

    Progression

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

    99% match

    Delts · Intermediate · Isolation

    Pick this when you want a harder version that still works the delts.

    • Dumbbell
    How to perform it
    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
    • Movement: raise, the same as the Front Dumbbell Raise
    • Primary muscle: delts, the same as the Front Dumbbell Raise
    • Equipment: free weights, the same as the Front Dumbbell Raise
    • Body position: standing, the same as the Front Dumbbell Raise
  7. Dumbbell Scaption

    7. Dumbbell Scaption

    95% match

    Delts · Beginner · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    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 Front Dumbbell Raise
    • Equipment: free weights, the same as the Front Dumbbell Raise
    • Body position: standing, the same as the Front Dumbbell Raise

Why You Might Need a Front Dumbbell Raise Alternative

You may substitute the front dumbbell raise for several reasons: shoulder pain with long-lever raises, lack of dumbbells, or a desire for greater loading and progressive overload. The front raise creates high glenohumeral torque because the weight sits at the hand; that long lever can irritate the rotator cuff and subacromial space. Alternatives such as cables, landmine presses, and incline presses shorten the lever, change shear forces, or move the load into a safer plane. When selecting a substitute, cue scapular control, retract slightly and avoid shrugging, to keep the deltoid as the primary mover and protect the cuff.

Front Dumbbell Raise FAQ

What muscles does Front Dumbbell Raise work?

The front dumbbell raise primarily targets the anterior deltoid, with secondary involvement from the clavicular head of the pectoralis major and the upper trapezius for elevation. The rotator cuff stabilizes the humeral head; keep a slight elbow bend and avoid shrugging to focus tension on the deltoid.

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