10 Best Front Plate Raise Alternatives for Shoulder Strength

The Front Plate Raise is done standing. Ranked closest by our scoring: the Front Dumbbell Raise, the Front Two-dumbbell Raise and the Weighted Front Raise.

Front Plate Raise

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

How to Do the Front Plate Raise

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

Delts · Other · Beginner · Isolation

  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.

The 10 Best Front Plate Raise Alternatives

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

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

  1. Front Dumbbell Raise

    1. Front Dumbbell Raise

    99% match

    Delts · Beginner · Isolation

    A straight swap when you want to keep working 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 Plate Raise
    • Primary muscle: delts, the same as the Front Plate Raise
    • Equipment: free weights, the same as the Front Plate Raise
    • Body position: standing, the same as the Front Plate Raise
  4. Standing Dumbbell Straight-arm Front Delt Raise Above Head

    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 Plate Raise
    • Primary muscle: delts, the same as the Front Plate Raise
    • Equipment: free weights, the same as the Front Plate Raise
    • Body position: standing, the same as the Front Plate Raise

Front Plate Raise FAQ

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.

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