10 Best Front Dumbbell Raise Alternatives for Limited Equipment

If you can’t do the front dumbbell raise, pick movements that load shoulder flexion and anterior deltoid activation, for example, cable front raises, landmine presses, or incline dumbbell presses. Focus on a controlled eccentric and keep a slight bend in the elbow to reduce rotator-cuff torque while maintaining deltoid tension.

Original Exercise: Front Dumbbell Raise

Front Dumbbell Raise
Primary Muscle
Delts
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
How to Perform Front Dumbbell Raise
  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.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Isolation

Ranked Front Dumbbell Raise Alternatives

Best Match
Front Two-Dumbbell Raise

1. Front Two-Dumbbell Raise

99.9% 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.
Front Plate Raise

2. Front Plate Raise

99.9% 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.
Weighted Front Raise

3. Weighted Front Raise

99.9% 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.
Standing Dumbbell Straight-Arm Front Delt Raise Above Head

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

99.4% 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.
Side Lateral Raise

5. Side Lateral Raise

96% 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.
Side Laterals To Front Raise

6. Side Laterals To Front Raise

95.4% Match
Delts Dumbbell Intermediate Isolation
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.
Dumbbell Scaption

7. Dumbbell Scaption

94.7% 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.
Dumbbell Standing Around World

8. Dumbbell Standing Around World

94.1% 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.
Dumbbell Upright Row

9. Dumbbell Upright Row

93.9% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. Let the dumbbells hang in front of your thighs, with your arms fully extended.
  3. Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Standing Front Barbell Raise Over Head

10. Standing Front Barbell Raise Over Head

93.1% Match
Delts Barbell Intermediate Isolation
How to perform this exercise
  1. To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
  2. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
  3. Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
  4. Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

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.

How to Choose the Right Substitute

Decide based on your goal, equipment, and shoulder tolerance. For strict anterior delt isolation choose cable front raises to maintain constant tension; cue a slow 2–3 second eccentric and lead with the elbow. For heavier loading and joint-friendly biomechanics choose a landmine press or incline press to shorten the lever arm and reduce impingement. If you have unilateral imbalances pick single-arm variations to expose asymmetries. Prioritize exercises that let you control scapular position, limit shoulder elevation, and progress load with small increments for steady hypertrophy.

Frequently Asked Questions

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.

What is the best bodyweight alternative to Front Dumbbell Raise?

A pike push-up (feet elevated for more vertical load) is the best bodyweight option because it increases anterior deltoid recruitment through vertical pressing. Cue a tucked chin and drive the head toward the floor while keeping the hips high to emphasize shoulder loading rather than triceps.

Can I build muscle without doing Front Dumbbell Raise?

Yes. You can build anterior delt mass with pressing movements (overhead press, incline press), cable front raises, and landmine variations using progressive overload. Focus on controlled eccentrics, full range of motion, and incremental load increases to stimulate hypertrophy.

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