10 Best Front Plate Raise Alternatives for Shoulder Strength
If you can’t perform the Front Plate Raise, use dumbbell or cable front raises, a landmine press, pike push-ups, or banded single-arm raises to load the anterior deltoid. Cue a slight elbow bend and lift to eye or shoulder height while keeping the scapula stable to maintain targeted deltoid activation and reduce trap recruitment.
Original Exercise: Front Plate Raise
How to Perform Front Plate Raise
- 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.
- 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.
- As you inhale, slowly lower the plate back down to the starting position.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best Front Plate Raise Alternatives
1. Dumbbell Scaption
94.7% MatchHow to perform this exercise
- 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.
- 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.
- Continue until your arms are parallel to the ground, and then return to the starting position.
2. Dumbbell Standing Around World
94.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
3. Dumbbell Upright Row
93.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang in front of your thighs, with your arms fully extended.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
4. Crucifix
90.7% MatchHow to perform this exercise
- 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.
- 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.
5. Dumbbell Lateral Raise
90.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
6. Dumbbell Standing Front Raise Above Head
90% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keep your arms straight and lift the dumbbells in front of you, raising them above your head.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
7. Dumbbell Incline Raise
89.9% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward.
- Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
8. Dumbbell Lateral To Front Raise
89.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
9. Barbell Front Raise
89.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
- Keep your arms straight and lift the barbell forward and upward until it reaches shoulder level.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell One Arm Lateral Raise With Support
88.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
- Place your other hand on a stable surface, such as a bench or wall, for support.
- Keep your back straight and engage your core.
- Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
Why You Might Need a Front Plate Raise Alternative
You might substitute the Front Plate Raise because of wrist discomfort, limited equipment, or a desire for different loading mechanics. Plates create a long lever arm that increases wrist and shoulder torque; switching to dumbbells or cables shortens that lever and lowers joint stress while preserving anterior deltoid loading. For rotator cuff sensitivity, choose controlled, low-load reps and keep the scapula depressed and retracted to center the humeral head in the glenoid. If you want better transfer to pressing strength, landmine or barbell front raises allow heavier progressive loading with more stable spinal bracing. Cue a slight elbow bend and stop at shoulder height to maintain deltoid emphasis.
How to Choose the Right Substitute
Match the substitute to your goal: hypertrophy, strength, or rehab. For isolation hypertrophy pick single-arm dumbbell or cable front raises—use a 2-second concentric and 3-second eccentric, keep the elbow ~10–20° flexed, and stop at shoulder height to bias anterior deltoid fibers. For heavier strength work select landmine or seated barbell variations to reduce shear and improve stability. For limited equipment or bodyweight training use pike push-ups; hinge at the hips, keep hands shoulder-width, and lead with the shoulders to increase vertical deltoid loading. Monitor scapular motion and any sharp pain; change variation if you feel compensatory trap or clavicular chest activation.
Frequently Asked Questions
What muscles does Front Plate Raise work?
The Front Plate Raise primarily targets the anterior (front) deltoid through shoulder flexion and secondarily recruits the clavicular pecs and upper traps for stabilization. Keep a slight elbow bend and lift to shoulder height to maximize anterior deltoid activation and limit trap dominance.
What is the best bodyweight alternative to Front Plate Raise?
Pike push-ups are the best bodyweight substitute because they place your torso more vertical, forcing the anterior delts into greater load-bearing work. Set hips high, hands shoulder-width, and lead the movement with the shoulders while keeping elbows tracking slightly forward to emphasize the deltoids.
Can I build muscle without doing Front Plate Raise?
Yes. You can stimulate anterior deltoid hypertrophy with other shoulder-flexion movements like dumbbell front raises, cable front raises, low-incline landmine presses, and progressive pike or handstand push-up work. Focus on progressive overload, controlled tempo, and a full range to shoulder height to maximize muscle tension and growth.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →